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[N]extrient

Wheat Khorasan (Cooked)

SR Legacy·Comprehensive Reference Data

Wheat, khorasan, cooked

Cereal Grains and Pasta

A 100g serving covers 58% of the daily recommended Selenium, making Wheat Khorasan (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (5.7g), fat (0.8g), and carbohydrates (27.6g) per 100g. At 132 calories per 100g, Wheat Khorasan (Cooked) offers moderate energy density suitable for balanced meals. With only 8mg of sodium, Wheat Khorasan (Cooked) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 4.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Wheat Khorasan (Cooked) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories132KCAL
Protein5.7G
Fat0.83G
Carbs27.6G
Fiber4.3G

Calorie Distribution

141kcal
  • Protein16%5.7 g
  • Fat5%0.83 g
  • Carbs78%27.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water65.2G
Energy132KCAL
Protein5.7G
Total lipid (fat)0.83G
Carbohydrate, by difference27.6G
Fiber, total dietary4.3G
Total Sugars3.1G
Cholesterol0MG
Thiamin0.10MG
Riboflavin0.03MG
Niacin2.3MG
Vitamin B-60.07MG
Folate, total11.0UG
Vitamin B-120UG
Vitamin E (alpha-tocopherol)0.24MG
Calcium, Ca9.0MG
Iron, Fe1.8MG
Magnesium, Mg48.0MG
Phosphorus, P147MG
Potassium, K164MG
Sodium, Na8.0MG
Zinc, Zn1.8MG
Copper, Cu0.21MG
Manganese, Mn1.0MG
Selenium, Se31.9UG
Energy552kJ
Ash0.67G
Folic acid0UG
Folate, food11.0UG
Folate, DFE11.0UG
Retinol0UG
Vitamin A, IU4.0IU
Fatty acids, total saturated0.08G
Fatty acids, total monounsaturated0.08G
Fatty acids, total polyunsaturated0.24G
Fatty acids, total trans0.002G
Tryptophan0.05G
Threonine0.17G
Isoleucine0.22G
Leucine0.43G
Lysine0.16G
Methionine0.10G
Cystine0.12G
Phenylalanine0.30G
Tyrosine0.14G
Valine0.27G
Arginine0.27G
Histidine0.15G
Alanine0.21G
Aspartic acid0.31G
Glutamic acid1.9G
Glycine0.23G
Proline0.62G
Serine0.29G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (172g)2279.8g1.4g47.5g

Scaled from Wheat Khorasan (Cooked)'s per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Buckwheat Flour Whole-groat

335 kcal12.6g protein

Flour 00

11.4g protein

Wild Rice (Cooked)

101 kcal4g protein

Pasta Fresh-refrigerated Plain (Cooked)

131 kcal5.2g protein

Wheat Hard Red Winter

327 kcal12.6g protein

Spaghetti Spinach (Cooked)

130 kcal4.6g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Wheat Khorasan (Uncooked)

337 kcal14.54g protein

Spelt (Uncooked)

338 kcal14.57g protein

Pasta Whole-wheat Dry (includes Foods for Usda's Food Distribution Program)

352 kcal13.87g protein

Cereals Quaker Quaker Multigrain Oatmeal Dry

334 kcal12.64g protein

Pasta Whole Grain 51% Whole Wheat Dry

362 kcal13.51g protein

Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program))

149 kcal5.99g protein

Nutrient Highlights

  • Wheat Khorasan (Cooked) is a good source of Zinc (17% DV) — see top foods ranked by Zinc
  • Wheat Khorasan (Cooked) is a good source of Fiber (15% DV) — see top foods ranked by Fiber
  • Wheat Khorasan (Cooked) is a good source of Protein (11% DV) — see top foods ranked by Protein
  • Wheat Khorasan (Cooked) is a good source of Magnesium (11% DV) — see top foods ranked by Magnesium
  • Wheat Khorasan (Cooked) is a good source of Iron (10% DV) — see top foods ranked by Iron

Dietary Considerations

  • Wheat Khorasan (Cooked) is naturally low in sodium at 8mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Wheat Khorasan (Cooked) provides 32mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 12% (#991 of 8,262)
  • Magnesium: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories132
% Daily Value*
Total Fat 0.83G1%
Cholesterol 0MG0%
Sodium 8.0MG0%
Total Carbohydrate 27.6G10%
Dietary Fiber 4.3G15%
Total Sugars 3.1G
Protein 5.7G11%
Vitamin D 0mcg0%
Calcium 9.0MG1%
Iron 1.8MG10%
Potassium 164MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169744.

View on USDA FoodData Central →