whole wheat
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Enjoy a guilt-free comfort classic! This baked macaroni features whole wheat pasta tossed in a velvety, dairy-free sauce made from steamed cauliflower, roasted garlic, and nutritional yeast for a surprisingly cheesy flavor.
Bake beautifully soft and fluffy whole wheat buns with a delightful nutty flavor. This recipe uses a blend of whole wheat and all-purpose flour for the perfect texture, ideal for your favorite burgers or sandwiches.
A simple, healthy slice of toast made from whole wheat bread. It's the perfect canvas for your favorite unsalted toppings, offering a satisfying crunch and nutty flavor for a heart-healthy breakfast or snack.
A simple, healthy slice of toast made from low-sodium whole wheat bread. It's the perfect canvas for your favorite unsalted toppings, offering a satisfying crunch and nutty flavor for a heart-healthy breakfast or snack.
Yes, whole wheat is highly nutritious because it contains all parts of the grain kernel, including the bran, germ, and endosperm. It is rich in dietary fiber, B vitamins, and essential minerals like iron and magnesium, which support heart health and digestion.
Per 100g, whole wheat provides approximately 10.59g of protein and is a significant source of dietary fiber. This combination is excellent for muscle maintenance and promoting a healthy gut microbiome.
No, whole wheat is not gluten-free. It contains gluten proteins that provide structure to baked goods, making it unsafe for individuals with celiac disease or non-celiac gluten sensitivity.
No, whole wheat is not keto-friendly as it is high in carbohydrates, containing about 64.72g of carbs per 100g. It is generally avoided on low-carb diets in favor of fats and proteins.
Yes, whole wheat can be beneficial for weight loss due to its high fiber content, which promotes satiety and helps you feel full longer. Its lower glycemic index compared to refined grains also helps regulate appetite by preventing blood sugar spikes.
To cook whole wheat berries, simmer them in a 3:1 ratio of water to grain for 45 to 60 minutes until tender but chewy. Soaking them overnight can help reduce the cooking time and improve digestibility.
You can substitute whole wheat flour for white flour, but it results in a denser, heartier texture. It is often best to replace only 25-50% of the white flour with whole wheat or add a little extra liquid to compensate for the higher fiber absorption.
whole wheat is a versatile ingredient found in cuisines around the world. With 321.94 calories per 100g and 10.59 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 0 recipes featuring whole wheat with step-by-step instructions.
Browse recipes →Whole wheat contains natural oils in the germ that can go rancid over time. Store whole wheat grains or flour in an airtight container in a cool, dark pantry for 3 months, or in the freezer for up to a year to extend shelf life.
Whole wheat includes the entire grain kernel, preserving fiber and nutrients. Refined wheat is processed to remove the bran and germ, which strips away most of the fiber, vitamins, and minerals, leaving mostly the starchy endosperm.
Yes, whole wheat is generally better for diabetics because its fiber content slows the absorption of sugar into the bloodstream. This results in a lower glycemic response compared to refined white bread, aiding in better blood glucose management.
