Carbs in Whole Wheat
How many carbs are in whole wheat?
Whole Wheat has 59.3g net carbs per 100g — 69.6g total carbs minus 10.3g fiber — plus 10.6g protein, 14.1g fat, and 427 calories. At this carb count, whole wheat is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is whole wheat keto-friendly?
Whole Wheat is generally not keto-friendly. It has 59.3g net carbs per 100g (69.6g total carbs − 10.3g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
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 |
How many calories are in whole wheat?
Whole Wheat has 427 calories per 100g. That's alongside 10.6g protein, 14.1g fat, and 59.3g net carbs per 100g.
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 is generally not keto-friendly. It has 59.3g net carbs per 100g (69.6g total carbs − 10.3g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in whole wheat?
- Whole Wheat has 427 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.