How many calories are in 100% whole wheat?

100 g of 100% whole wheat has 214 kcal. Serving, 28.0 g (28 g): about 60 kcal.

Is 100% whole wheat high in protein?

100% whole wheat contains 14.3 g of protein per 100 g (29% of the 50 g Daily Value), or 4 g in serving, 28.0 g (28 g). About 22% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 8.5 g).

How many carbs are in 100% whole wheat?

100% whole wheat has 42.9 g of total carbohydrates per 100 g, including 10.7 g of fiber and 3.6 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.

How much fat is in 100% whole wheat?

100% whole wheat contains 3.6 g of fat per 100 g.

Where does this nutrition data come from?

From Open Food Facts, record dated February 26, 2022. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

100% whole wheat

Packaged product Grains and Pasta Kiss

100% whole wheat contains 214 kcal per 100 g. A serving, 28.0 g (28 g) provides about 60 kcal.

Roughly 66% of its calories come from carbohydrates, with 22% from protein and 12% from fat (estimated with general energy factors).

That is less energy than the typical item in grains and pasta on FoodFactly, where the median is 350 kcal per 100 g across 295 products.

The values are as declared on the product label and entered by Open Food Facts contributors.

214kcal per 100 g

14.3 gprotein

42.9 gcarbohydrates

3.6 gfat

60kcal in serving, 28.0 g (28 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	214 kcal
Total fat L	3.6 g	5%
Saturated fat	not reported
Sodium	not reported
Total carbohydrates L	42.9 g	16%
Dietary fiber L	10.7 g	38%
Total sugars L	3.6 g
Protein L	14.3 g	29%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 22%
Carbohydrates 66%
Fat 12%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Nutritional insights

Protein14.3 gin the top quarter of grains and pasta (median 8.5 g)
Fiber10.7 gin the top quarter of grains and pasta (median 3.2 g)
Sugars3.6 gabove the median for grains and pasta (median 3.2 g)
Fat3.6 gbelow the median for grains and pasta (median 5 g)
Protein per 100 kcal6.7 gprotein density, useful for comparing foods with different calorie levels

Product details

Brand: Kiss
Barcode: 0098483020301
Label serving: 28.0 g
Category: Cereals and potatoes

Ingredients

Ingredients not reported.

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

Open Food Facts, record 0098483020301. License: ODbL 1.0 (Open Food Facts). Source record dated February 26, 2022. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 80/100 (how it is calculated).

Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.