Vital wheat gluten
USDA SR Legacy · 54.1 g
32.1 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Flour, Spelt, Whole Grain
341 calories and 14.5 g of protein per 100 g. Reported fiber: 9.3 g.
Know what you’re comparing.
Flour, spelt, whole grain
- Source category
- Cereal Grains and Pasta
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 2003587
- Publication date
- Oct 2021
On a 100 g basis, this record has more protein than 89% of 488 other complete oats & grains profiles.
Compare with another foodThe source matters
USDA Foundation values draw on analyzed food samples. The composition of a particular item can vary with variety, growing conditions, and preparation.
Read about this datasetYour portion, your numbers
341calories
in 100 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 14.5 g | — |
| Carbohydrate | 70.7 g | 26% |
| Fat | 2.5 g | 3% |
| Fiber | 9.3 g | 33% |
| Total sugars | — | — |
| Sodium | 0 mg | 0% |
| Saturated fat | — | — |
| Potassium | 350 mg | 7% |
| Calcium | 30 mg | 2% |
| Iron | 3.77 mg | 21% |
| Magnesium | 124 mg | 29% |
| Vitamin C | — | — |
| Vitamin D | — | — |
Estimated energy from macros
Protein 16%Carbs 78%Fat 6%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
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Same broad food category
This food: 8.5 g protein in 58.7 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
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USDA SR Legacy · 92.6 g
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USDA SR Legacy · 81.3 g
5.6 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
4.4 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
3.1 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 10.72 g | 8.22 g | 12.4 g | 8 |
| NitrogenPer 100 g | 2.32 g | 1.89 g | 2.67 g | 8 |
| ProteinPer 100 g | 14.48 g | 11.78 g | 16.69 g | — |
| Total lipid (fat)Per 100 g | 2.54 g | 2.08 g | 3.16 g | 8 |
| AshPer 100 g | 1.54 g | 0.98 g | 1.94 g | 8 |
| Fiber, total dietaryPer 100 g | 9.34 g | 4.53 g | 13.69 g | 8 |
| Calcium, CaPer 100 g | 30.04 mg | 19.8 mg | 48.9 mg | 8 |
| Iron, FePer 100 g | 3.77 mg | 3.23 mg | 4.19 mg | 8 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 26 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 10.72 g | 1051 |
| Energy (Atwater General Factors) | 363.679 kcal | 2047 |
| Energy (Atwater Specific Factors) | 340.583 kcal | 2048 |
| Nitrogen | 2.316 g | 1002 |
| Protein | 14.475 g | 1003 |
| Total lipid (fat) | 2.543 g | 1004 |
| Ash | 1.539 g | 1007 |
| Carbohydrate, by difference | 70.723 g | 1005 |
| Fiber, total dietary | 9.339 g | 1079 |
| Calcium, Ca | 30.04 mg | 1087 |
| Iron, Fe | 3.769 mg | 1089 |
| Magnesium, Mg | 123.8 mg | 1090 |
| Phosphorus, P | 361.7 mg | 1091 |
| Potassium, K | 349.8 mg | 1092 |
| Sodium, Na | 0 mg | 1093 |
| Zinc, Zn | 3.591 mg | 1095 |
| Copper, Cu | 0.531 mg | 1098 |
| Manganese, Mn | 2.943 mg | 1101 |
| Selenium, Se | 9.479 µg | 1103 |
| Molybdenum, Mo | 91.87 µg | 1102 |
| Thiamin | 0.298 mg | 1165 |
| Riboflavin | 0.143 mg | 1166 |
| Niacin | 5.466 mg | 1167 |
| Vitamin B-6 | 0.236 mg | 1175 |
| Biotin | 10.43 µg | 1176 |
| Folate, total | 38.42 µg | 1177 |
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