scored 94/100
Wheat is a nutrient-dense whole grain rich in fiber, plant-based protein, and B vitamins, serving as a dietary staple for sustained energy and metabolic health.
27.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Wheat, domesticated over 10,000 years ago in the Fertile Crescent, remains one of the world's most important cereal crops. Whole wheat grains contain the bran, germ, and endosperm, preserving their full micronutrient profile including selenium, manganese, and B vitamins essential for energy metabolism. The 12.2g fiber per 100g supports gut microbiome diversity and metabolic health—critical for longevity. Wheat's resistant starch content, particularly when cooled after cooking, may improve insulin sensitivity and lower postprandial glucose spikes. The grain provides substantial amounts of folate and choline, both associated with cognitive function and reduced risk of age-related neurodegenerative disease. Rich in polyphenols and lignans concentrated in the bran layer, whole wheat offers antioxidant protection. However, refined wheat products lack these benefits; consuming whole grain varieties maximizes longevity outcomes. For individuals without celiac disease or non-celiac gluten sensitivity, whole wheat remains a cost-effective, nutrient-dense foundation for healthy aging through support of cardiovascular, metabolic, and gastrointestinal health.
High fiber content slows carbohydrate digestion and glucose absorption; resistant starch formed when whole wheat cools improves insulin sensitivity and reduces postprandial glucose spikes
Soluble fiber binds cholesterol, reducing LDL; polyphenols in wheat bran provide anti-inflammatory effects; high potassium and magnesium support healthy blood pressure
Insoluble fiber feeds beneficial bacteria species; prebiotic polysaccharides promote short-chain fatty acid production, strengthening intestinal barrier integrity
Folate and choline are essential methyl donors for neuronal myelin formation and neurotransmitter synthesis; B vitamins support mitochondrial energy production in neurons
Selenium functions as a cofactor for glutathione peroxidase, a primary cellular antioxidant enzyme; lignans and phenolic acids neutralize oxidative stress
Whole wheat's balanced carbohydrate and fiber content makes it ideal for sustaining energy and mental focus through afternoon hours; timing away from bedtime minimizes potential blood sugar fluctuations during sleep
Breaks a fast
Whole wheat can be incorporated into any meal, but midday consumption optimizes cognitive performance and stable glucose levels. Those performing endurance exercise may benefit from consumption 2-3 hours pre-exercise for sustained energy without gastrointestinal distress.
Per 100 g of the default form. Bars show how much higher or lower wheat is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Wheat is classified as a grain. Wheat is a nutrient-dense whole grain rich in fiber, plant-based protein, and B vitamins, serving as a dietary staple for sustained energy and metabolic health.
Wheat scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Selenium, Chromium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 50 g serving provides about 7.7 g of protein (~15% of the 50 g daily value).
Yes — it's a high-fiber food. A 50 g serving provides about 6.1 g of fiber (~22% of the 28 g daily value).
In a 50 g serving, wheat is highest in Manganese (~88% DV), Selenium (~64% DV), Chromium (~31% DV), Copper (~23% DV), Thiamin (~21% DV).
Yes — Wheat is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 27.9 g of net carbs (34 g total minus 6.1 g fiber).
Best in the midday. Whole wheat's balanced carbohydrate and fiber content makes it ideal for sustaining energy and mental focus through afternoon hours; timing away from bedtime minimizes potential blood sugar fluctuations during sleep
A typical serving is around 50 g (~165 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating wheat alongside several other grain sources.
Wheat pairs nicely with: Pair whole wheat with legumes (lentils, beans) to create complete protein profiles containing all 9 essential amino acids, enhancing muscle protein synthesis in aging; Combine wheat with leafy greens (spinach, kale) to enhance iron absorption via vitamin C, maximizing bioavailability of wheat's 3.6mg iron per 100g; Pair with olive oil or nuts to improve absorption of wheat's fat-soluble micronutrients and polyphenols; dietary fat enhances bioavailability of grain phytochemicals; Combine with fermented foods (yogurt, kefir, tempeh) to enhance probiotic colonization and support the prebiotic fiber's effect on beneficial bacteria.
Encyclopedia entries that supply the same signature nutrients wheat contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients wheat contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.