Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 322 kcal |
| Protein | 10.6 g |
| Carbohydrate | 64.7 g |
| Fibre | 11.2 g |
| Sugars | 1.8 g |
| Fat | 1.5 g |
| Magnesium | 125 mg |
| Zinc | 2.9 mg |
| Iron | 4 mg |
Where its calories come from
- Protein 13%
- Carbohydrate 82%
- Fat 4%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of whole wheat?
About 97 kcal for one roti's worth of flour, or a small katori cooked (30 g dry), and about 194 kcal if you have two.
One serving, against your day
How much of an adult woman's daily need one serving (30 g) fills.
37.5 mg
3.2 g
0.9 mg
1.2 mg
9 µg
110 mg
Source
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A020. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Is whole wheat good for weight loss, PCOS, diabetes and menopause?
Weight loss
Good choice3.5 g of fibre per 100 kcal keeps you full for longer.
PCOS and PCOD
Good choice3.4 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.
Diabetes
Good choice3.4 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.
Menopause
Fine as part of a meal3.2 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.
Compare: Ragi vs wheat
Also called
Assamese: Ghehu; Bengali: Gom; Gujarati: Ghaun; Hindi: Gehun; Kannada: Godhi; Kashmiri: Kinek; Malayalam: Godhumbu; Marathi: Gehu; Odia: Gahama; Punjabi: Kanaka; Sanskrit: Godhum; Tamil: Godumai; Telugu: Godhumalu; Urdu: Gehun.
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