Wheat Nutrition Facts, Health Benefits & Guide

Wheat is Australia's most important cereal crop and the foundation of bread, pasta and hundreds of food products. As whole grain wheat (wheat berries, bulgur, freekeh), it provides exceptional fibre, protein, selenium and B vitamins. Australia is the world's 5th largest wheat producer, growing primarily in WA, SA, NSW and VIC.

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Serving size calculator

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Serving:100g

327Calories (kcal)

71.2Carbs (g)

12.6Protein (g)

12.2Fibre (g)

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📊 Full nutrition facts — per 100g

Based on Australian NRV. Source: FSANZ Australian Food Composition Database.

This page is being expanded with full nutrition details. Use the calculator above for serving-size calculations, and the compare tool to see how wheat stacks up against other foods.

📈 Glycaemic index (GI)

Glycaemic IndexLow GI

0 · Low (<55)Medium (56–69)High (70+) · 100

✅ Health benefits

Detailed health benefits section coming soon. Use the compare tool to explore wheat versus other grains and legumes.

⚠️ Who should limit or avoid

⚕️ General nutritional information only. Consult your doctor or dietitian for personal advice.

🧊 Storage tips

Whole dry grain stores 1–2 years in a sealed airtight container. Cooked grain refrigerates for 5 days. Freeze cooked portions for 3–6 months.

💡 Key facts about wheat

Coeliac disease: Wheat contains gluten (gliadin) and must be strictly avoided by all people with coeliac disease — one of the most common autoimmune conditions in Australia (1 in 70).

Whole grain vs refined: Whole wheat (wheat berries, bulgur, wholemeal) has GI ~54 and 12.2g fibre. White flour products have GI 69–82 and only 2.7g fibre. The difference is nutritionally dramatic.

Selenium: Whole wheat provides 101% of daily selenium — the full daily requirement in one serving.

Wheat — Nutrition Facts & Health Guide