Shredded Wheat
Plain shredded whole wheat with no added sugar in traditional versions, and a useful fibre content.
Nutrition per 100 g
Standardised to 100 g of shredded wheat, dry for fair comparison. Typical serving: 40 g dry — 136 kcal per 40 g serving.
| Nutrient | Per 100 g | Per serving (40 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 340 kcal | 136 kcal | 100 kcal |
| Protein | 11 g | 4.4 g | 3.2 g |
| Carbohydrate | 80.5 g | 32.2 g | 23.7 g |
| Fat | 2 g | 0.8 g | 0.6 g |
| Fibre | 14.8 g | 5.9 g | 4.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of shredded wheat, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (40 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.1 mg | 0.44 mg | 7% |
| Vitamin K | 2 µg | 0.8 µg | 2% |
| Thiamin | 0.2 mg | 0.08 mg | 17% |
| Riboflavin | 0.08 mg | 0.032 mg | 6% |
| Niacin | 5.2 mg | 2.1 mg | 33% |
| Vitamin B6 | 0.08 mg | 0.032 mg | 5% |
| Folate | 30 µg | 12 µg | 8% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 23.1 mg | 9.2 mg | 4% |
| Minerals | |||
| Calcium | 44 mg | 17.6 mg | 3% |
| Iron | 3.9 mg | 1.6 mg | 22% |
| Magnesium | 174 mg | 69.6 mg | 41% |
| Phosphorus | 418 mg | 167 mg | 33% |
| Potassium | 391 mg | 156 mg | 8% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 3.1 mg | 1.2 mg | 28% |
| Selenium | 8.2 µg | 3.3 µg | 15% |
| Copper | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central — Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat shredded wheat?
- Useful fibre in a familiar, everyday food.
- Plain shredded whole wheat with no added sugar in traditional versions, and a useful fibre content.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Milk, Yogurt, Berries.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Wheat Bran
The outer layer of the wheat kernel and one of the most concentrated fibre sources available.
- kcal
- 213
- protein
- 15.3 g
- fibre
- 42.7 g
per 100 g · Typical serving: 15 g
Muesli, dry
Unbaked oats mixed with dried fruit, nuts and seeds.
- kcal
- 380
- protein
- 11 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Bran Flakes, dry
A wheat-bran breakfast flake, usually fortified; check labels because sugar and salt vary by brand.
- kcal
- 380
- protein
- 10 g
- fibre
- 8 g
per 100 g · Typical serving: 40 g dry
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.