Wheat (whole grain) — 339 kcal

The glycemic index of grains varies widely depending on processing and preparation. Whole-grain versions of Wheat (whole grain) generally have a lower GI than refined counterparts. With 71.1g of carbs and 12.2g of fiber per 100g, the fiber content helps moderate blood-sugar response.

Gluten content depends on the specific grain. Wheat, barley, and rye contain gluten, while rice, oats (if certified), quinoa, and corn are naturally gluten-free. Check the ingredient list for Wheat (whole grain) if you have celiac disease or gluten sensitivity.

Wheat (whole grain) provides 12.2g of fiber per 100g, which supports healthy digestion, helps maintain steady blood sugar levels, and promotes satiety. Adults need 25–30g of fiber daily, so including fiber-rich grains is an effective way to reach that target.

Most grains benefit from rinsing before cooking to remove surface starch. Use the appropriate water-to-grain ratio (typically 2:1 for most grains) and simmer covered until the liquid is absorbed. Cooked Wheat (whole grain) provides about 339 kcal per 100g of dry weight.

Whole-grain versions retain the bran and germ, which contribute more fiber, B vitamins, and minerals. Refined grains have a lighter texture but lose much of their nutritional value. Whenever possible, choosing whole-grain Wheat (whole grain) gives you more nutrients per 339 kcal.