Cereals, Grains and Pasta
Grains, wheat flour, whole wheat
Per 100 g of the edible portion · CNF 2026
369kcal per 100 g
14.6 gProtein
3.2 gFat
68.5 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 369 kcal1,543 kJ | — |
| Protein | 14.6 g | — |
| Fat | 3.2 g | 4% |
| of which saturated | 0.52 g | 3% |
| Monounsaturated fat | 0.3 g | — |
| Polyunsaturated fat | 1.3 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 68.5 g | — |
| of which sugars | 1 g | 1% |
| Fibre | 8.9 g | 32% |
| Sodium | 0.81 mg | 0% |
| Water | 12.3 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 292 mg | 9% |
| Calcium | 26 mg | 2% |
| Magnesium | 116 mg | 28% |
| Phosphorus | 339 mg | 27% |
| Iron | 3.4 mg | 19% |
| Zinc | 3.1 mg | 28% |
| Copper | 0.38 mg | 42% |
| Selenium | 66 µg | 119% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 5 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 1.9 µg | 2% |
| Thiamin (B1) | 0.4 mg | 33% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 4.9 mg | 31% |
| Vitamin B6 | 0.21 mg | 13% |
| Folate | 81 µg | 20% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy369 kcal · median 341 kcal
Protein14.6 g · median 8.4 g
Fibre8.9 g · median 3 g
Sugars1 g · median 0.63 g
Saturated fat0.52 g · median 0.28 g
Salt0 g · median 0.01 g
93% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Selenium66 µg · 119%
- Copper0.38 mg · 42%
- Thiamin (B1)0.4 mg · 33%
- Fibre8.9 g · 32%
- Niacin (B3)4.9 mg · 31%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, barley, malt, dry368 kcal
- Grains, cornmeal (yellow), degermed370 kcal
- Grains, quinoa, dry368 kcal
- Grains, rice, white with pasta and seasonings, dry368 kcal
- Grains, rice, white, glutinous, dry370 kcal
- Grains, wheat flour, white, cake flour368 kcal
- Wheat, vital wheat gluten370 kcal
- Grains, barley, malt extract, dried367 kcal
- Grains, rice, brown, long-grain, dry367 kcal
- Grains, rye flour, light367 kcal
- Grains, teff, dry367 kcal
- Pasta (spaghetti, macaroni), enriched, dry371 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.