Whole wheat, cracked
✓
Cup, Cracked135 g

Calories in 1 cup, cracked (135 g)
441.5 calories, 18.9 from fat
 
Carbs
96.1 g
 
Proteins
17 g
 
Fat
2.1 g
 
Sat. Fat
0.4 g

KEY FACTS

(learn about health benefits or risks)
  • Whole wheat, cracked has high calorie density - this means that the amount of calories you are getting from an ounce is high (0.12 cal/oz).
  • Rich in vitamins and minerals (17.9%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Magnesium (helps for the proper digestion proteins, carbohydrates, and fats), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Copper (helps balance blood cholesterol levels), Zinc (plays a leading role in weight loss), Iron (important in regulating body temperature) and Vitamin B6 (helps prevent formation of kidney stones).
  • Whole wheat, cracked contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
  • Good source of proteins (25% of DV/100g), fiber (49% of DV/100g) and relatively high in carbs (24% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(3.3 cal/g)
High
Density
(17.9 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
34%
Protein
32%
Carbs
66%
Fiber
3%
Fat
2%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Whole wheat, cracked

Serving Size: cup, cracked (135g)

* Amount Per Serving
Calories 441.5 cal
Calories from Fat 18.9 cal
% Daily Value
Total Fat 2.1 g 3.2%
Saturated Fat 0.4 g 1.8%
Cholesterol 0 mg 0%
Sodium 2.7 mg 0.1%
Total Carbohydrate 96.1 g 32%
Dietary Fiber 16.5 g 65.9%
Sugars (Added) 0 g 0%
Protein 17 g 34%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.4 mg 18.2%
Vitamin B12 0 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 2.6 mcg 3.2%
 
Minerals
Calcium (Ca) 39.2 mg 4.1%
Copper (Cu) 0.6 mg 27.8%
Iron (Fe) 4.1 mg 22.7%
Magnesium (Mg) 170.1 mg 42.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 465.8 mg 13.3%
Phosphorus (P) 369.9 mg 37%
Selenium (Se) 95.4 mcg 136.4%
Zinc (Zn) 3.6 mg 23.9%