Wheat is one of the most important cereals in the world and is the staple food of people in many countries. The word ‘whole’ is added to the grain flour when all the parts of grain kernel (i.e. bran, germ, and endosperm) are retained in the process of making it. This is in sharp contrast to the white refined flour, which uses only endosperm in the process. The presence of the complete grain kernel is the only reason why whole wheat has a textured, brownish appearance. Whole wheat consists of a number of important nutrients, which is why it should be consumed in large quantities. To get detailed information on the nutritional value of whole wheat, browse through the following lines.
Whole Wheat Nutrition Facts
Amount of Whole Wheat: 1 cup
Total Weight of Whole Wheat: 182 g
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Nutrients
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Amount
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Basic Components
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|
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Protein
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5.61 g
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Carbohydrates
|
33.82 g
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Water
|
141.52 g
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Ash
|
0.62 g
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Calories
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|
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Total Calories
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151.06
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Calories From Fat
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3.93
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Calories From Saturated Fat
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0.69
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Carbohydrates
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|
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Dietary Fiber
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8.19 g
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Fats
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Total Fat
|
.44 g
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Saturated Fat
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0.08 g
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Mono Fat
|
0.06 g
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Poly Fat
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0.18 g
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Vitamins
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Vitamin E alpha equiv
|
0.05 mg
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| Vitamin E mg | 0.55 mg |
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Niacin B3
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1.82 mg
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| Niacin equiv | 3.28 mg |
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Folate
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32.76 mcg
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Vitamin K
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0.91 mcg
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Minerals
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Calcium
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18.20 mg
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Iron
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1.75 mg
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Magnesium
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58.24 mg
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Manganese
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1.11 mg
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Phosphorus
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72.80 mg
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Potassium
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123.76 mg
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Selenium
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1.09 mg
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Sodium
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9.10 mg
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Zinc
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1.04 mg
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Saturated Fats
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16:0 Palmitic
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0.07 g
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Mono Fats
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18:1 Oleic
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0.05 g
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Poly Fats
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18:2 Linoleic
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0.17 g
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18:3 Linoleic
|
0.01 g
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Other Fats
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Omega 3 Fatty Acids
|
0.01 g
|
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Omega 6 Fatty Acids
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0.17 g
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Amino Acids
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Alanine
|
0.20 g
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Arginine
|
0.26 g
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Aspartate
|
0.29 g
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Cystine
|
0.13 g
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Glutamate
|
1.77 g
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Glycine
|
0.23 g
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Histidine
|
0.13 g
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Isoleucine
|
0.21 g
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Leucine
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0.38 g
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Lysine
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0.15 g
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Methionine
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0.09 g
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Phenylalanine
|
0.26 g
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Proline
|
0.58 g
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Serine
|
0.26 g
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Threonine
|
0.16 g
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Tryptophan
|
0.09 g
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Tyrosine
|
0.16 g
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Valine
|
0.25 g
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Buying & Storing Facts
- At the time of buying whole wheat, make sure that the can you are purchasing is absolutely fresh.
- The tinned cans or the bins of whole wheat should be tightly sealed, disallowing any scope of moisture.
- The best bet would be to buy whole wheat from a store that has a good product turnover. This would ensure absolute freshness of the product.
- While buying, look for wheat germ that is packaged in sealed containers, especially in case of vacuum packaging. This would ensure protection from potential oxidation and rancidity.
- At the time of storing whole wheat, place the container in a cool, dry and dark place.
- Ideally, whole wheat should be stored in an airtight container in the refrigerator. Cool temperature helps prevent it from becoming rancid.
