Food composition
8,203 foods, each analysed in a laboratory, and what 100 g of each contains. Preparation matters more than most people expect, so raw and cooked forms are listed separately rather than averaged. A blank is a nutrient that was not measured in that sample, not a zero.
60 shown
| Food | Energy kcal |
Protein g |
Fat g |
Carbohydrate g |
Fibre g |
Sugars g |
Calcium mg |
Iron mg |
Magnesium mg |
Potassium mg |
Zinc mg |
Vitamin A µg RAE |
Vitamin C mg |
Folate µg |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Babyfood, cereal, whole wheat, with apples, dry fortified | 402 | 6.60 | 4.80 | 83 | 6.70 | 27 | 600 | 45 | 140 | 500 | 2.60 | 0.00 | 58 | 166 |
| Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | 407 | 7.97 | 9.27 | 72 | 5.90 | 25 | 1,278 | 19 | 63 | 318 | 14 | 28 | 9.10 | 49 |
| Bagels, wheat | 250 | 10 | 1.53 | 49 | 4.10 | 6.12 | 20 | 2.76 | 51 | 165 | 1.10 | 0.00 | 0.00 | 76 |
| Bread, chapati or roti, whole wheat, commercially prepared, frozen | 299 | 7.85 | 9.20 | 46 | 9.70 | 2.93 | 36 | 2.20 | 56 | 196 | 1.54 | 0.00 | 0.00 | 45 |
| Bread, cracked-wheat | 260 | 8.70 | 3.90 | 50 | 5.50 | — | 43 | 2.81 | 52 | 177 | 1.24 | 0.00 | 0.00 | 61 |
| Bread, french or vienna, whole wheat | 239 | 8.33 | 1.04 | 49 | 4.20 | 0.00 | 42 | 0.75 | 52 | 163 | 1.16 | 0.00 | 0.00 | 96 |
| Bread, naan, whole wheat, commercially prepared, refrigerated | 286 | 10 | 6.70 | 46 | 4.80 | 3.40 | 59 | 1.73 | 68 | 185 | 1.24 | 2.00 | 0.00 | 16 |
| Bread, paratha, whole wheat, commercially prepared, frozen | 326 | 6.36 | 13 | 45 | 9.60 | 4.15 | 25 | 1.61 | 37 | 139 | 0.82 | 2.00 | 0.00 | 10 |
| Bread, pita, whole-wheat | 262 | 9.80 | 1.71 | 56 | 6.10 | 2.87 | 15 | 3.06 | 69 | 170 | 1.52 | 0.00 | 0.00 | 35 |
| Bread, reduced-calorie, wheat | 217 | 13 | 2.92 | 42 | 11 | 3.71 | 163 | 2.91 | 43 | 150 | 1.35 | 0.00 | 0.10 | 91 |
| Bread, wheat | 274 | 11 | 4.53 | 48 | 4.00 | 5.73 | 125 | 3.60 | 41 | 141 | 1.04 | 0.00 | 0.20 | 85 |
| Bread, wheat, sprouted | 188 | 13 | 0.00 | 34 | 5.30 | 2.63 | 0.00 | 1.89 | 66 | 198 | 1.25 | 0.00 | 0.00 | 0.00 |
| Bread, wheat, sprouted, toasted | 205 | 14 | 0.00 | 37 | 5.70 | 2.86 | 0.00 | 2.06 | 71 | 215 | 1.36 | 0.00 | 0.00 | 0.00 |
| Bread, wheat, toasted | 313 | 13 | 4.27 | 56 | 4.70 | 6.42 | 165 | 4.09 | 59 | 223 | 1.47 | 0.00 | 0.20 | 86 |
| Bread, white wheat | 238 | 11 | 2.15 | 44 | 9.20 | 5.00 | 684 | 4.89 | 26 | 127 | 0.95 | 0.00 | 0.00 | 127 |
| Bread, whole-wheat, commercially prepared | 254 | 12 | 3.55 | 43 | 6.00 | — | 163 | 2.56 | 77 | 250 | 1.76 | — | — | 42 |
| Bread, whole-wheat, commercially prepared | 252 | 12 | 3.50 | 43 | 6.00 | 4.34 | 161 | 2.47 | 75 | 254 | 1.77 | 0.00 | 0.00 | 42 |
| Bread, whole-wheat, commercially prepared, toasted | 306 | 16 | 4.07 | 51 | 7.50 | 5.77 | 130 | 2.96 | 99 | 326 | 2.15 | 0.00 | 0.00 | 52 |
| Bread, whole-wheat, prepared from recipe | 278 | 8.40 | 5.40 | 51 | 6.00 | 3.84 | 33 | 3.10 | 81 | 314 | 1.50 | 0.00 | 0.00 | 65 |
| Bread, whole-wheat, prepared from recipe, toasted | 305 | 9.20 | 5.90 | 56 | 6.70 | 4.22 | 36 | 3.40 | 89 | 345 | 1.65 | 0.00 | 0.00 | 67 |
| Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | 373 | 8.18 | 1.83 | 81 | 10 | 20 | 36 | 3.26 | 73 | 336 | 2.77 | — | 0.00 | 30 |
| Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | 373 | 8.50 | 2.90 | 84 | 11 | 21 | 38 | 28 | 93 | 348 | 2.50 | 0.00 | 0.00 | 170 |
| Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | 339 | 11 | 2.06 | 81 | 15 | 0.75 | 44 | 3.87 | 174 | 391 | 3.13 | 0.00 | 0.00 | 30 |
| Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | 352 | 7.80 | 1.90 | 84 | 9.60 | 22 | 13 | 3.46 | 93 | 327 | 2.88 | 0.00 | 0.00 | 192 |
| Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | 337 | 11 | 2.01 | 79 | 12 | 0.94 | 56 | 2.63 | 130 | 381 | 2.89 | 0.00 | 0.00 | 43 |
| Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | 351 | 12 | 2.10 | 81 | 12 | 0.90 | 58 | 2.50 | 133 | 387 | 3.05 | 0.00 | 0.00 | 40 |
| Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | 421 | 11 | 12 | 74 | 10 | 20 | 109 | 2.81 | 121 | 483 | 2.95 | 2.00 | 0.20 | 37 |
| Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | 412 | 9.66 | 10 | 75 | 9.40 | 25 | 101 | 2.69 | 110 | 501 | 2.64 | 0.00 | 0.50 | 33 |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | 366 | 16 | 2.15 | 76 | 9.40 | 1.37 | 24 | 4.41 | 133 | 364 | 3.07 | 0.00 | 0.00 | 154 |
| Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | 348 | 11 | 2.01 | 81 | 12 | 0.81 | 45 | 3.33 | 172 | 358 | 2.54 | 0.00 | 0.00 | 51 |
| Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 390 | 10 | 3.36 | 80 | 17 | 17 | 45 | 68 | 190 | 630 | 64 | 531 | 240 | 1,379 |
| Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | 372 | 27 | 7.78 | 58 | 10 | 21 | 50 | 8.05 | 272 | 964 | 14 | 5.00 | 5.50 | 606 |
| Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | 200 | 18 | 5.16 | 60 | 41 | — | 66 | 14 | 606 | 1,284 | 11 | 0.00 | 0.00 | 193 |
| Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | 366 | 31 | 9.56 | 49 | 12 | 7.14 | 50 | 8.34 | 313 | 1,097 | 16 | 6.00 | 6.00 | 669 |
| Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | 385 | 7.10 | 5.60 | 76 | 9.70 | 24 | 43 | 9.82 | 120 | 382 | 2.73 | 410 | 0.00 | 182 |
| Cereals ready-to-eat, wheat germ, toasted, plain | 382 | 29 | 11 | 50 | 15 | 7.80 | 45 | 9.09 | 320 | 947 | 17 | 5.00 | 6.00 | 352 |
| Cereals ready-to-eat, wheat, puffed, fortified | 364 | 15 | 1.20 | 80 | 4.40 | — | 28 | 32 | 145 | 348 | 2.36 | 0.00 | 0.00 | 32 |
| Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt | 55 | 1.95 | 0.37 | 11 | 1.50 | 2.98 | 126 | 4.88 | 8.00 | 23 | 0.25 | — | 0.00 | 30 |
| Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | 56 | 1.65 | 0.42 | 11 | 0.40 | 0.07 | 125 | 4.70 | 8.00 | 23 | 0.26 | — | 0.00 | 26 |
| Cereals, CREAM OF WHEAT, 1 minute cook time, dry | 359 | 12 | 1.47 | 73 | 4.40 | 0.51 | 801 | 30 | 45 | 151 | 1.35 | — | 0.00 | — |
| Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | 52 | 1.88 | 0.37 | 10 | 0.70 | 0.34 | 131 | 4.98 | 8.00 | 26 | 0.26 | — | 0.00 | 32 |
| Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | 56 | 1.44 | 0.20 | 12 | 0.70 | 0.07 | 104 | 4.09 | 7.00 | 23 | 0.22 | — | 0.00 | 29 |
| Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | 355 | 12 | 1.41 | 72 | 4.40 | 0.47 | 882 | 32 | 46 | 160 | 1.35 | — | 0.00 | — |
| Cereals, CREAM OF WHEAT, instant, dry | 366 | 11 | 1.40 | 76 | 3.30 | 0.40 | 357 | 29 | 34 | 115 | 0.98 | 1,341 | 0.00 | 357 |
| Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | 62 | 1.84 | 0.24 | 13 | 0.60 | 0.07 | 64 | 4.96 | 6.00 | 20 | 0.17 | 232 | 0.00 | 62 |
| Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | 50 | 1.46 | 0.21 | 11 | 0.50 | 0.03 | 89 | 3.99 | 5.00 | 17 | 0.13 | 0.00 | 0.00 | 17 |
| Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | 50 | 1.44 | 0.21 | 11 | 0.50 | 0.03 | 87 | 3.74 | 5.00 | 16 | 0.13 | 0.00 | 0.00 | 12 |
| Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | 370 | 11 | 1.50 | 77 | 3.80 | 0.20 | 606 | 29 | 27 | 120 | 0.88 | 0.00 | 0.00 | 121 |
| Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt | 55 | 1.82 | 0.34 | 11 | 0.80 | 0.76 | 97 | 5.33 | 7.00 | 23 | 0.23 | 0.00 | 0.00 | 77 |
| Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | 360 | 12 | 1.41 | 73 | 4.20 | 0.56 | 711 | 33 | 45 | 153 | 1.32 | 0.00 | 0.00 | 121 |
| Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | 365 | 10 | 0.49 | 77 | 2.90 | 0.70 | 377 | 41 | 13 | 93 | 0.51 | — | 0.00 | — |
| Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | 368 | 8.82 | 0.47 | 81 | 1.80 | 28 | 318 | 31 | 15 | 130 | 0.50 | — | 1.00 | 889 |
| Cereals, QUAKER, Whole Wheat Natural Cereal, dry | 333 | 12 | 2.00 | 75 | 9.90 | 2.00 | 44 | 3.30 | 147 | 502 | 4.10 | — | 0.00 | 49 |
| Cereals, WHEATENA, cooked with water | 56 | 2.00 | 0.50 | 12 | 2.70 | — | 80 | 0.56 | 20 | 77 | 0.69 | — | 0.00 | 7.00 |
| Cereals, WHEATENA, cooked with water, with salt | 59 | 2.03 | 0.45 | 12 | 2.00 | 0.25 | 80 | 0.56 | 21 | 77 | 0.69 | 0.00 | 0.00 | 9.00 |
| Cereals, WHEATENA, dry | 357 | 13 | 2.90 | 76 | 13 | 1.60 | 500 | 3.57 | 130 | 492 | 4.41 | 1.00 | 0.00 | 59 |
| Cereals, whole wheat hot natural cereal, cooked with water, with salt | 62 | 2.00 | 0.40 | 14 | 1.60 | 0.08 | 7.00 | 0.62 | 22 | 71 | 0.48 | 0.00 | 0.00 | 14 |
| Cereals, whole wheat hot natural cereal, cooked with water, without salt | 62 | 2.00 | 0.40 | 14 | 1.60 | 0.08 | 7.00 | 0.62 | 22 | 71 | 0.48 | 0.00 | 0.00 | 14 |
| Cereals, whole wheat hot natural cereal, dry | 342 | 11 | 2.00 | 75 | 9.50 | 0.42 | 40 | 3.39 | 122 | 389 | 2.66 | 0.00 | 0.00 | 78 |
| Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | 348 | 8.41 | 2.85 | 73 | 6.30 | — | 299 | 4.95 | 54 | 207 | 1.39 | 0.00 | 0.00 | 264 |
Source: USDA FoodData Central, the SR Legacy and Foundation sets — foods analysed in a laboratory. The two million branded supermarket products in the same database are deliberately excluded, because those figures are manufacturer declarations rather than measurements, and the two are indistinguishable once they are in the same table. No food here is attributed to a plant species: the food name is the identity, and matching a food description to a botanical name proved wrong often enough to be misleading.