Wheat

Q: How many calories in cup of wheat?

About 556 calories, with roughly 17.4g of protein. cup weighs about 168g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

331

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 5.9 oz

Calories

556

Protein

17.4g

Carbs

124.7g

Fat

2.6g

Protein 12% Carbs 84% Fat 4%

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Wheat: 331 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 331 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry wheat becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber12.5 g45%

Sugar0.41 g—

Saturated fat0.289 g1%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium397 mg8%

Calcium27 mg2%

Iron3.21 mg18%

Magnesium126 mg30%

Zinc2.63 mg24%

Vitamin C0 mg0%

Vitamin E1.01 mg7%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.272 mg16%

Vitamin B120 mcg0%

Folate41 mcg10%

Niacin4.8 mg30%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Noodles

Almost identical calories · +4g protein.

Cal336 Protein14.4 g Fat0.7 g

White Rice

27 more calories per 100g · -4g protein.

Cal358 Protein6.5 g Fat0.5 g

White Rice

29 more calories per 100g · -4g protein.

Cal360 Protein6.6 g Fat0.6 g

Common questions

The stuff people actually ask.

How many calories in cup of wheat?

About 556 calories, with roughly 17.4g of protein. cup weighs about 168g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry wheat is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is wheat actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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