59 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in wheat?
264kcal
in a 75 g portion
352 kcal per 100 g.
Source: UK CoFID 2021, record 11-904, 6 analysed samples. Checked 5 October 2026.
1.5 gFat
8 gProtein
5 gFibre
59 %Daily manganese
What’s in a 75 g portion
More than half of a portion is carbohydrate, 0.83 g of it sugars and 54.5 g starch.
- 1.5 gFat
- 8 gProtein
- 58.4 gCarbohydrate
- 5 gFibre
- 7.7 gWater
Above average for grains, rice and pasta
Wheat is 352 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Wheat352
Grains, rice and pasta average262
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion0.83 g
Salt, per portion0.01 g
Vitamins and minerals in wheat
Four of the 22 reach the “high in” level, led by manganese.
A source of
Only a trace
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 22 with amounts
Manganese1.2 mg, 59 %
Copper0.35 mg, 35 %
Niacin (vitamin B3)5.5 mg, 34 %
Phosphorus212 mg, 30 %
Thiamin (vitamin B1)0.19 mg, 17 %
Magnesium63.8 mg, 17 %
Zinc1.6 mg, 16 %
Vitamin B60.19 mg, 13 %
Potassium266 mg, 13 %
Iron1.5 mg, 11 %
Folate0.0203 mg, 10 %
Pantothenic acid (vitamin B5)0.56 mg, 9.3 %
Chloride72.8 mg, 9.1 %
Biotin0.00405 mg, 8.1 %
Selenium0.00225 mg, 4.1 %
Riboflavin (vitamin B2)0.05 mg, 3.2 %
Calcium21.8 mg, 2.7 %
Vitamin E0.32 mg, 2.6 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What wheat doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin wheat
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin wheat
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin wheat
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Wheat against other grains, rice and pasta
Per 100 g, wheat has the most manganese of the 6 here, ahead of rice (wild, raw).
1.6mg
1.2mg
1.1mg
0.7mg
0.4mg
0.4mg
Wheat, bulgur, rawthis page
Rice, wild, raw−0.4 mg
Noodles, egg, dried, raw−0.5 mg
Flour, gari (cassava flour)−1.2 mg
All values per 100 g, from the same dataset. Differences are against wheat.
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Questions about wheat
The questions people ask about wheat, answered from the dataset.
How many calories are in a portion of wheat?
A typical portion (75 g dry weight) gives 264 kcal. Per 100 g the figure is 352 kcal.
Is wheat high in manganese?
Yes. Wheat, bulgur, raw has 1.6 mg manganese per 100 g, 78 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does wheat have most of?
By share of the daily reference intake: manganese (1.6 mg, 78 %), copper (0.46 mg, 46 %) and niacin (7.3 mg, 46 %) per 100 g.
Is wheat high in fibre?
Yes. 6.7 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-904, Wheat, bulgur, raw, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Flours and grains project 2005. Values are per 100 g of the edible part; a portion is 75 g, 75 g dry weight, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most manganese.
More grains, rice and pasta
- Noodles, rice, fine, dried, boiled89 kcal
- Pasta, ravioli, meat filling, canned in tomato sauce77 kcal
- Rice, brown, basmati, boiled131 kcal
- Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked369 kcal
- Rice, white, long grain, raw355 kcal
- Bran, wheat186 kcal
- All 87 grains, rice and pasta
Most manganese
- Wheatgerm13.5 mg
- Bran, wheat5.9 mg
- Porridge oats, unfortified3.7 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide