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[N]extrient

Wheat Khorasan (Uncooked)

SR Legacy·Comprehensive Reference Data

Wheat, khorasan, uncooked

Cereal Grains and Pasta

A 100g serving covers 148% of the daily recommended Selenium, making Wheat Khorasan (Uncooked) one of the more concentrated dietary sources of this nutrient. Wheat Khorasan (Uncooked) is primarily a carbohydrate source, delivering 70.6g of carbs with minimal fat at 2.1g per 100g. Wheat Khorasan (Uncooked) packs 337 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 5mg of sodium, Wheat Khorasan (Uncooked) is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Khorasan (Uncooked) provides 11.1g of dietary fiber per 100g (40% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Khorasan (Uncooked) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories337KCAL
Protein14.5G
Fat2.1G
Carbs70.6G
Fiber11.1G

Calorie Distribution

359kcal
  • Protein16%14.5 g
  • Fat5%2.1 g
  • Carbs79%70.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water11.1G
Energy337KCAL
Protein14.5G
Total lipid (fat)2.1G
Carbohydrate, by difference70.6G
Fiber, total dietary11.1G
Total Sugars7.8G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.57MG
Riboflavin0.18MG
Niacin6.4MG
Vitamin B-60.26MG
Vitamin A, RAE1.0UG
Vitamin E (alpha-tocopherol)0.61MG
Vitamin K (phylloquinone)1.8UG
Calcium, Ca22.0MG
Iron, Fe3.8MG
Magnesium, Mg130MG
Phosphorus, P364MG
Potassium, K403MG
Sodium, Na5.0MG
Zinc, Zn3.7MG
Copper, Cu0.51MG
Manganese, Mn2.7MG
Selenium, Se81.5UG
Energy1409kJ
Ash1.7G
Sucrose0.55G
Glucose0.62G
Fructose0.11G
Lactose0G
Maltose6.6G
Galactose0G
Starch52.4G
Pantothenic acid0.95MG
Choline, total25.8MG
Betaine113MG
Carotene, beta5.0UG
Carotene, alpha2.0UG
Cryptoxanthin, beta1.0UG
Vitamin A, IU10.0IU
Lycopene0UG
Lutein + zeaxanthin301UG
Tocopherol, beta0.14MG
Tocopherol, gamma1.1MG
Tocopherol, delta0.01MG
Tocotrienol, alpha0.31MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.02MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated0.20G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.18G
SFA 17:00G
SFA 18:00.01G
SFA 20:00.002G
SFA 22:00G
Fatty acids, total monounsaturated0.21G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.002G
MUFA 17:10G
MUFA 18:10.20G
MUFA 20:10.01G
Fatty acids, total polyunsaturated0.62G
PUFA 18:20.57G
PUFA 18:30.05G
PUFA 18:3 n-3 c,c,c (ALA)0.05G
PUFA 18:3 n-6 c,c,c0G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
Fatty acids, total trans0.005G
Tryptophan0.13G
Threonine0.44G
Isoleucine0.57G
Leucine1.1G
Lysine0.42G
Methionine0.25G
Cystine0.31G
Phenylalanine0.77G
Tyrosine0.35G
Valine0.69G
Arginine0.70G
Histidine0.38G
Alanine0.54G
Aspartic acid0.80G
Glutamic acid4.8G
Glycine0.58G
Proline1.6G
Serine0.76G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (186g)62727g4g131.3g

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

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Nutritionally Similar Foods

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

Spelt (Uncooked)

338 kcal14.57g protein

Wheat Khorasan (Cooked)

132 kcal5.71g 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-wheat (Cooked (includes Foods for Usda's Food Distribution Program))

149 kcal5.99g protein

Bagels Multigrain

241 kcal9.9g protein

Nutrient Highlights

  • Wheat Khorasan (Uncooked) is a excellent source of Fiber (40% DV) — see top foods ranked by Fiber
  • Wheat Khorasan (Uncooked) is a excellent source of Zinc (33% DV) — see top foods ranked by Zinc
  • Wheat Khorasan (Uncooked) is a excellent source of Magnesium (31% DV) — see top foods ranked by Magnesium
  • Wheat Khorasan (Uncooked) is a excellent source of Protein (29% DV) — see top foods ranked by Protein
  • Wheat Khorasan (Uncooked) is a excellent source of Iron (21% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 403mg of potassium per 100g, individuals on a renal diet should moderate their intake of Wheat Khorasan (Uncooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Wheat Khorasan (Uncooked) is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (11.1g) and low fat profile makes Wheat Khorasan (Uncooked) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Wheat Khorasan (Uncooked) provides 3.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 3% (#248 of 8,262)
  • Magnesium: top 5% (#413 of 8,262)
  • Iron: top 12% (#991 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
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories337
% Daily Value*
Total Fat 2.1G3%
Cholesterol 0MG0%
Sodium 5.0MG0%
Total Carbohydrate 70.6G26%
Dietary Fiber 11.1G40%
Total Sugars 7.8G
Protein 14.5G29%
Vitamin D 0mcg0%
Calcium 22.0MG2%
Iron 3.8MG21%
Potassium 403MG9%

* 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: 169743.

View on USDA FoodData Central →