Protein content
5.8 g of protein in 1 cup (49 g) of shredded wheat, or 3.4 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Protein per 100 kcal | 3.4 g |
|---|---|
| Protein per 100 g | 11.8 g |
| Protein per serving | 5.8 g in 1 cup (49 g) |
| Calories from protein | 13% |
| Protein to fat | 5.6 g per 1 g fat |
| Rank in grains, per 100 kcal | 51st of 111 |
| Rank of all foods, per 100 g | 411th of 796 |
| Share of 50 g Daily Value | 12% per serving |
| Protein quality | Incomplete protein |
One 1 cup, 5.8 g protein.
Every 100 kcal of shredded wheat brings 3.4 g of protein. On that measure it ranks 51st of the 111 grains in this database and 589th of all 796 foods on the site. Measured by weight instead, its 11.8 g per 100 g ranks 23rd in its group.
Around 13% of the calories in shredded wheat come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, shredded wheat has 5.6 g of protein for each gram of fat (11.8 g against 2.1 g per 100 g).
Set against brown rice, another grain entry in the database, a serving carries about 0.5 g more protein (brown rice has 5.3 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 49 g, and it covers about 12% of the 50 g FDA Daily Value for protein.
Usually just whole wheat, with no added sugar or salt.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 11.8 g | 351 kcal |
| 1 cup (serving used here) | 49 g | 5.8 g | 172 kcal |
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Related
Highest-protein grains per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
11.8 g. The 1 cup serving used on this page weighs 49 g and so carries 5.8 g.
3.4 g. That figure divides its 11.8 g of protein per 100 g by its 351 kcal per 100 g, so it does not depend on serving size.
No. On its own, the protein in shredded wheat is short of at least one essential amino acid; other protein sources across the day fill the gap.
About 12%. One 1 cup serving has 5.8 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173911 (Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.