Whole WheatGrain

Q: Is wheat safe to eat during pregnancy?

Yes. The FDA's dietary advice for before and during pregnancy explicitly recommends a variety of grains — 'including whole grains such as wheat, oats, and barley' — as a source of vitamins, minerals, and fiber. That guidance is for the general population; it assumes no diagnosed wheat allergy or celiac disease.

Q: Can babies have wheat at six months old?

Yes. The American Academy of Pediatrics' HealthyChildren.org says there's no reason to delay wheat, and it can be offered once a baby shows readiness for solids — generally around 6 months. This actually lines up with newer research, not just tolerance. Expert-group (ESPGHAN-informed) recommendations suggest introducing gluten-containing grains in small amounts around 4-6 months, while an infant is still breastfeeding. This timing may reduce — rather than increase — the risk of later celiac disease, compared with introducing gluten very early (under 4 months) or later (after 7 months).

327

kcal / 100g

628

kcal / 1 cup

4 things to watch for

Gluten-FreeKetoLow-CalorieLow-Carb

Dairy-FreeEgg-FreeHigh-ProteinLow-FatLow-SugarNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Allergens

This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.

Gluten

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	327kcal	—
Protein	12.61g	25%
Total lipid (fat)	1.54g	2%
Fatty acids, total saturated	0.269g	1%
Cholesterol	0mg	0%
Carbohydrate, by difference	71.18g	26%
Fiber, total dietary	12.2g	44%
Total Sugars	0.41g	—
Sodium, Na	2mg	0%

Vitamins & Minerals

Calcium, Ca29mg (4% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

3.19mg (23% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

363mg (18% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

126mg (34% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

288mg (41% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

2.65mg (27% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

0.434mg (43% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

3.985mg (199% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

70.7µg (129% NRV)

Vitamin A, RAE0µg (0% NRV)

Vitamin C, total ascorbic acid0mg (0% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)1.01mg (8% NRV)

Vitamin K (phylloquinone)1.9µg (3% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

0.383mg (35% NRV)

Riboflavin0.115mg (8% NRV)

Niacin

Niacin contributes to normal psychological function EU register →

Niacin contributes to normal energy-yielding metabolism EU register →

Niacin contributes to normal functioning of the nervous system EU register →

Niacin contributes to the maintenance of normal mucous membranes EU register →

Niacin contributes to the maintenance of normal skin EU register →

Niacin contributes to the reduction of tiredness and fatigue EU register →

5.464mg (34% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

0.3mg (21% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

38µg (19% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Whole Wheat is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Whole Wheat is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Whole Wheat is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeNo
No — Whole Wheat is not gluten-free. Deciding ingredient: gluten.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Whole Wheat is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Whole Wheat is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Whole Wheat is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Whole Wheat is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Whole Wheat is not keto-friendly (58.98 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbNo
No — Whole Wheat is not low-carb (58.98 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Whole Wheat is low in sugar (0.41 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Whole Wheat is high in protein (12.61 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Whole Wheat is low-fat (1.54 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Whole Wheat is not low-calorie (327 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Wheat sits in the top tier of official allergens: it's one of the 9 major food allergens formally recognized in the US, per the FDA. That's the same regulatory category as peanuts, tree nuts, and shellfish. ^[5]
Separately, celiac disease — the autoimmune reaction to wheat gluten, distinct from a wheat allergy — affects roughly 1% of people globally. Estimates range 1-4%, according to the American Academy of Allergy, Asthma and Immunology. ^[6]
On carbs, raw wheat runs about 71g carbohydrate per 100g, per USDA FoodData Central. That's high enough to rule whole wheat out of low-carb or keto eating in anything beyond token amounts. ^[7]

Health Benefits

People eating the most whole grains showed 21% lower coronary heart disease risk than those eating the least, per a 2016 BMJ meta-analysis by Aune and colleagues.

The same analysis found 11% lower cardiovascular disease risk and 18% lower all-cause mortality. Risk kept dropping as intake rose, up to about 210-225g of whole grains per day. ^[1]
The European Union authorizes a specific digestive health claim for wheat bran fibre: at 10g per day, it's linked to increased faecal bulk and reduced intestinal transit time.

That's an official EU health-claim threshold, not a general recommendation — it applies specifically to wheat bran fibre intake. ^[2]
Gluten in whole wheat doesn't appear to raise heart disease risk for people without celiac disease. A Harvard Chan School of Public Health Nutrition Source review points to a 2017 study of more than 100,000 participants finding no link between the two.

That's reassuring context for anyone who's heard gluten blamed for heart problems without a celiac or gluten-sensitivity diagnosis. ^[3]

Forms & Varieties

Form	Calories/100g	Protein/100g
Whole Wheat (whole)	327 kcal	12.61g
Whole Wheat Flour	370 kcal	15.1g

Storage & Buying Tips

Store whole wheat grain at 40-60°F for the best shelf life, per Utah State University Extension.

Moisture is the real risk: above 12% moisture, mold growth is encouraged, and above 15%, mold actively grows. Above 20% moisture, bacteria can start growing too. ^[4]

Frequently Asked Questions

Is wheat safe to eat during pregnancy?

Yes. The FDA's dietary advice for before and during pregnancy explicitly recommends a variety of grains — 'including whole grains such as wheat, oats, and barley' — as a source of vitamins, minerals, and fiber.

That guidance is for the general population; it assumes no diagnosed wheat allergy or celiac disease. ^[8]

Can babies have wheat at six months old?

Yes. The American Academy of Pediatrics' HealthyChildren.org says there's no reason to delay wheat, and it can be offered once a baby shows readiness for solids — generally around 6 months.

This actually lines up with newer research, not just tolerance.

Expert-group (ESPGHAN-informed) recommendations suggest introducing gluten-containing grains in small amounts around 4-6 months, while an infant is still breastfeeding. This timing may reduce — rather than increase — the risk of later celiac disease, compared with introducing gluten very early (under 4 months) or later (after 7 months). ^[9]

What happens if you eat raw wheat berries or raw flour?

It's a real, if generally low, food-poisoning risk — flour is not a cooked product by default.

The CDC and FDA both note that grinding, and even bleaching, grain into flour does nothing to kill bacteria like E. coli or Salmonella picked up in the field or during milling.

That's not theoretical: multistate outbreaks in 2016, 2019, 2021, and 2023 were traced to raw flour or raw-flour products like cake mix and cookie dough, triggering recalls each time. Both agencies advise never eating or tasting raw dough, batter, or flour. ^[10]

What is the difference between a wheat allergy and celiac disease?

They're two entirely different conditions that happen to share a trigger food.

A wheat allergy is a classic IgE-mediated immune reaction to wheat proteins generally, not just gluten. It causes symptoms — hives, difficulty breathing, lightheadedness, vomiting, and potentially life-threatening anaphylaxis — within minutes to about an hour of eating wheat, and is more common in children, who often outgrow it.

Celiac disease is a separate genetic autoimmune disease in which gluten specifically (found in wheat, rye, and barley) triggers chronic inflammation and damage to the small intestine. It requires permanent, strict gluten avoidance and is diagnosed through blood tests and an intestinal biopsy while the person is still eating gluten. ^[6]

Why does eating wheat make me bloated?

For most people without celiac disease, the culprit is probably not gluten.

Wheat-based breads, pasta, and cereals are particularly rich in fructans — a fermentable carbohydrate (FODMAP) that the human gut can't fully digest — and per Monash University's FODMAP research, that's the more likely bloating trigger.

This is part of why some people who self-identify as 'gluten sensitive' actually feel better on a low-FODMAP diet. It's also why researchers have proposed the term 'non-celiac wheat sensitivity' instead — gluten may not be the sole or even the main trigger. ^[11]

Is whole wheat better than white flour?

Nutritionally, yes — at least in terms of fiber and micronutrients.

A peer-reviewed milling study found that refining wheat down to 68%-extraction white flour significantly cuts protein, fat, dietary fiber, ash, iron, zinc, and phosphorus content. It also roughly halves the antioxidant and total phenolic content compared with whole, 100%-extraction wheat flour.

Refined white flour is usually fortified afterward with B vitamins like thiamin and riboflavin to help claw back some of that loss — but not all of it. ^[12]

Found in these products

3 products in our database contain Whole Wheat.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Wheat, hard red winter” (SR Legacy, fdcId 168890), updated 2026-08-27.

Research reviewed 2026-08-21.