1. Wheat Facts
2. Types of Wheat
3. Wheat Nutritional Value
4. Wheat Health Benefits
Wheat is a staple cereal crop, a nutritional source of carbohydrates, protein, and fiber, and is grown globally for both human consumption and animal feed. It has three main parts: the outer bran, the starchy endosperm (which is ground into flour), and the germ, from which a new plant can grow. Different wheat varieties are used for different products; for example, high-protein grains are used for bread and noodles, while lower-protein grains are used for cakes and biscuits.
History and Origin
Wheat originated in the Fertile Crescent around 10,000 years ago, where it was first cultivated from wild grasses. The three ancestral wild grasses that combined to form modern wheat are Triticum urartu (giving the A genome), a relative of Aegilops speltoides (giving the B genome), and Aegilops tauschii (giving the D genome). From its origin, wheat spread across the globe through human migration and trade.
- • Australian Prime Hard (APH)
- • Australian Hard (AH)
- • Australian Premium White (APW)
- • Durum Wheat
- • Australian Standard White
- • Australian Soft Wheat (ASFT)
- • Spelt
- • Emmer
- • Einkorn
Australia grows and sells wheat primarily classified into premium hard, general-purpose, and specialty wheats, with the major types being Australian Prime Hard (APH), Australian Hard (AH), Australian Premium White (APW), and Durum. These classes are determined by quality and suitability for specific products like bread, noodles, and pasta. Other types, such as Australian Soft Wheat (ASFT), are also grown for products like cakes and biscuits.
Major wheat classes in Australia
Australian Prime Hard (APH): A high-protein wheat used for high-volume breads, and specialty Chinese-style yellow alkaline noodles and Japanese ramen.
Australian Hard (AH): A general-purpose wheat suitable for a range of products.
Australian Premium White (APW): A white hard wheat with good milling performance, used for various Asian noodles (like Hokkien, instant, and fresh), as well as Middle Eastern and Indian-style breads.
Durum Wheat: A hard wheat with a high gluten content, specifically milled into semolina for high-quality pasta and couscous.
Australian Standard White: A standard class of white wheat used for general purposes.
Other types
Australian Soft Wheat (ASFT): Grown for products requiring lower protein content, such as cakes and biscuits.
Ancient Grains: Less common, but types like Spelt, Emmer, and Einkorn are used for niche products.
Grains ” Wheat ” ( Nutritional value )
Nutritional Value per 100 g
Flour, whole wheat, unenriched
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy (Atwater General Factors)
|
kcal
|
370
|
18.5%
|
|
Protein
|
g
|
15.1
|
30.2%
|
|
Total lipid (fat)
|
g
|
2.73
|
3.5%
|
|
Carbohydrate, by difference
|
g
|
71.2
|
25.8%
|
|
Fiber, total dietary
|
g
|
10.6
|
37.8%
|
|
Sugars, total
|
g
|
||
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
38
|
2.9%
|
|
Iron, Fe
|
mg
|
3.86
|
21.4%
|
|
Magnesium, Mg
|
mg
|
136
|
32.3%
|
|
Phosphorus, P
|
mg
|
352
|
28.1%
|
|
Potassium, K
|
mg
|
376
|
8%
|
|
Sodium, Na
|
mg
|
3
|
0.1%
|
|
Zinc, Zn
|
mg
|
3.24
|
29.4%
|
|
Copper, Cu
|
mg
|
0.452
|
50.2%
|
|
Manganese, Mn
|
mg
|
3.56
|
154.7%
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.0
|
0.0
|
|
Thiamin (B-1)
|
mg
|
0.404
|
33.6%
|
|
Riboflavin (B-2)
|
mg
|
0.128
|
9.8%
|
|
Niacin (B-3)
|
mg
|
5.55
|
34.6%
|
|
Pantothenic acid
|
mg
|
0.954
|
19%
|
|
Vitamin (B-6)
|
mg
|
0.268
|
15.7%
|
|
Folate (B-9)
|
mcg
|
39
|
9.7%
|
|
Vitamin (B-12)
|
mcg
|
0.00
|
|
|
Vitamin A, RAE
|
mcg
|
||
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.01
|
6.7%
|
|
Vitamin D (D2 + D3)
|
mcg
|
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
1.9
|
1.5%
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
||
|
Monounsaturated Fatty Acids
|
g
|
||
|
Polyunsaturated Fatty Acids
|
g
|
||
|
Cholesterol
|
mg
|
||
|
Carotenoids
|
|||
|
Beta-Carotene
|
mcg
|
||
|
Alpha-Carotene
|
mcg
|
||
|
Beta-Cryptoxanthin
|
mcg
|
||
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: Nutrient Database – USDA (United States Department of Agriculture)
|
|
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
|
Wheat – Flour Nutritional Value
Wheat flour provides health benefits like improved digestion, a rich supply of B vitamins, and essential minerals that support bone health. It also provides energy and protein, with whole wheat flour being particularly beneficial due to its higher fiber and nutrient content, which can help manage blood sugar and reduce the risk of chronic diseases.
- DIGESTIVE HEALTH
Whole wheat flour is high in fiber, which adds bulk to stool to promote regularity and prevent constipation. The fiber in whole wheat also acts as a prebiotic, feeding beneficial gut bacteria and contributing to a healthier gut microbiome. However, some individuals with IBS may experience digestive discomfort from the fructans in wheat, and refined wheat flour lacks these benefits as the fiber is removed. - ENERGY SOURCE
Wheat flour is a source of energy primarily from its complex carbohydrates, which are broken down into glucose to fuel the body. It also provides sustained energy because of its fiber content, especially in whole wheat flour, and contains important nutrients like protein, B vitamins, and minerals.
- RICH IN VITAMINS AND MINERALS
Whole wheat flour is rich in vitamins and minerals, particularly B vitamins, vitamin E, iron, magnesium, phosphorus, and zinc. The concentration of these nutrients is highest in whole wheat flour because they are found in the bran and germ, which are removed to make white flour. Enriched flours may also have added folic acid, niacin, and other B vitamins. - SOURCE OF PROTEIN
Wheat flour is a source of protein, with the protein content varying by type, such as whole wheat flour containing about 10-14% protein, while bread flour can have 11-13%. The protein in wheat is primarily in the form of gluten, a mixture of glutenin and gliadin, which is crucial for the elasticity and structure in baked goods like bread.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
Digestive health - Whole wheat flour supports digestive health due to its high fiber content, which adds bulk to stool to promote regularity and prevent constipation. The fiber in whole wheat also acts as a prebiotic, feeding beneficial gut bacteria and contributing to a healthier gut microbiome. However, some individuals with IBS may experience digestive discomfort from the fructans in wheat, and refined wheat flour lacks these benefits as the fiber is removed.
Energy source - Wheat flour is a source of energy primarily from its complex carbohydrates, which are broken down into glucose to fuel the body. It also provides sustained energy because of its fiber content, especially in whole wheat flour, and contains important nutrients like protein, B vitamins, and minerals.
Rich in vitamins and minerals - Wheat flour is rich in vitamins and minerals, particularly B vitamins, vitamin E, iron, magnesium, phosphorus, and zinc. The concentration of these nutrients is highest in whole wheat flour because they are found in the bran and germ, which are removed to make white flour. Enriched flours may also have added folic acid, niacin, and other B vitamins.
Source of protein - Wheat flour is a source of protein, with the protein content varying by type, such as whole wheat flour containing about 10-14% protein, while bread flour can have 11-13%. The protein in wheat is primarily in the form of gluten, a mixture of glutenin and gliadin, which is crucial for the elasticity and structure in baked goods like bread.