Wheat flakes - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wheat flakes

Wheat flakes consist of 2% fat, 11% protein, 60% carbs, 13% fiber and 12% water. With 332 of calories per 100g Wheat flakes are 104% higher than other foods in Cereals and flours. In total 5% of the calories in Wheat flakes are from fat, 13% from protein and 72% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 45
  • High in carbs 6.0g carbohydrates per portion of 10g
  • Low Glycemic Load Glycemic Load: 2.7
  • High in zinc Covers 0.0% of Zinc RDA per portion
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in magnesium Covers 0.0% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.0% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Wheat flakes for a low carb diet?

With 6g of carbs and a Glycemic Load of 2.7 in a portion of 10g, Wheat flakes should be avoided for a ketogenic diet due to the high percentage of carbs. Wheat flakes contain low amounts of Fructose, are high in Gluten and have no Lactose.

Wheat flakes: nutrition facts & data

Nutrition facts
per 100g 		Wheat flakes
avg Cereals and flours[1]
Calories (kcal) 332.0 319.8
Fat (g) 2.0 2.3
Protein (g) 11.0 9.1
Carbohydrates (g) 60.0 62.5
Mono- & Di-Saccharides (g) 1.0 62.5
Polysaccharides (g) 59.0 62.5
Fibers (g) 13.0 7.1
Sodium (mg) 5.0 5.3
Water (g) 12.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (10g) of Wheat flakes contain:

  • 33.2 Calories
  • 0.2g of Fat
  • 1.1g of Protein
  • and 6.0g of Carbs
  • 0.5mg of sodium - 0.0% of the RDA for sodium.
  • 10.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.3mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.3mg of Iron - 0.0% of the RDA for Iron.
  • 38.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wheat flakes you get

  • 0.18 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.03 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.22 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Wheat flakes?

Vitamins
per 100g 		Wheat flakes
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 1.0 1.2
Vitamin B1 / Thiamine (mg) 0.5 0.3
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.3 0.3
Vitamin B9 / Folate (μg) 85.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 20.0
[1] average of Cereals and flours

Are Wheat flakes rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (10g) for Wheat flakes of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Wheat flakes

Minerals
per 100g 		Wheat flakes
avg[1]
Magnesium (mg) 100.0 92.7
Zinc (mg) 2.5 2.2
Sodium (mg) 5.0 5.3
Calcium (mg) 35.0 34.2
Iron (mg) 3.2 3.0
Potassium (mg) 380.0 298.5
Phosphorus (mg) 340.0 257.3
[1] average of Cereals and flours

Are Wheat flakes high in minerals?

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Again, for every mineral contained in Wheat flakes we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Wheat flakes

60.0% of Wheat flakes are carbs, per serving of 10g that makes 6.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Wheat flakes
avg[1]
Monosaccharides (g) 1.0 1.4
Polysaccharides (g) 59.0 60.3
Total carbs (g) 60.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Wheat flakes?

The Glycemic Index of Wheat flakes is 45, which would be considered as low. The Glycemic Load in a normal serving is 2.7 and can be regarded as low.

Allergens in Wheat flakes

  • are high in Gluten
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wheat flakes

Of the 2.0g total fat per 100g in Wheat flakes, 0.3g are saturated fatty acids (SFA), 0.8g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.