Wheat

Q: How many calories in cup of wheat?

About 214 calories, with roughly 8.1g of protein. cup weighs about 108g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

198

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.8 oz

Calories

214

Protein

8.1g

Carbs

45.9g

Fat

1.4g

Protein 14% Carbs 80% Fat 5%

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Wheat is nearly pure starch — 42.53g of carbs per 100g and almost nothing else.

That is the whole appeal. Cheap fuel, mild flavor, holds sauce. Whether it is "good" depends entirely on what you put on it.

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 198 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.

Fiber1.1 g4%

Saturated fat0.206 g1%

Cholesterol0 mg0%

Sodium16 mg1%

Potassium169 mg4%

Calcium28 mg2%

Iron2.14 mg12%

Magnesium82 mg20%

Zinc1.65 mg15%

Vitamin C2.6 mg3%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.265 mg16%

Vitamin B120 mcg0%

Folate38 mcg10%

Niacin3.087 mg19%

How it stacks

Compared to its neighbors.

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

White Rice

68 fewer calories per 100g · -5g protein.

Cal130 Protein2.7 g Fat0.3 g

White Rice

68 fewer calories per 100g · -5g protein.

Cal130 Protein2.4 g Fat0.2 g

Pasta

72 fewer calories per 100g · -5g protein.

Cal126 Protein2.6 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup of wheat?

About 214 calories, with roughly 8.1g of protein. cup weighs about 108g. 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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