Carbs in Whole Wheat
Whole Wheat (per 100 g) contains 69.6g total carbs, 59.3g net carbs, 14.1g fat, 10.6g protein, and 427 calories.
Last updated June 10, 2026 · Reviewed by Jordan Lee, RD, Registered Dietitian
59.3g
Net carbs
69.6g
Total carbs
10.3g
Fiber
10.6g
Protein
14.1g
Fat
427
Calories
Values per 100 g.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 59.3g | 69.6g | 10.6g | 427 |
| 1 oz (28 g) | 16.6g | 19.5g | 3g | 120 |
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 427 |
| Total carbs | 69.6g |
| Net carbs | 59.3g |
| Fiber | 10.3g |
| Sugar | 1.2g |
| Sugar alcohols | 0g |
| Protein | 10.6g |
| Fat | 14.1g |
| Sodium | 800mg |
| Potassium | 345mg |
Source: USDA FoodData Central (SR Legacy). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in whole wheat?
- Whole Wheat has 69.6g of total carbs and 59.3g of net carbs per 100 grams.
- How many net carbs are in whole wheat?
- Whole Wheat has 59.3g of net carbs per 100 grams (total carbs 69.6g minus 10.3g fiber).
- Is whole wheat keto-friendly?
- Whole Wheat has 59.3g net carbs per 100g, which is high for keto. Enjoy it in small portions or save it for higher-carb days.
- How many calories are in whole wheat?
- Whole Wheat has 427 calories per 100 grams.
