Triticale
FDC 169718cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · -9 vs Grains & pasta medianTriticale, the wheat-rye hybrid grain, scores 55 of 100 for a Fair rating, placing it 41st of 60 in the Grains & pasta category. It carries a genuinely strong mineral profile for a grain: magnesium at 31% DV and protein at 26% DV both rate excellent, with iron adding another 14% DV on top.
Cooked much like wheat berries or rye, triticale shows up as a whole grain in pilafs, porridge, and increasingly in flour blends for bread. A cup (192 grams) supplies 336 calories per 100 grams, virtually all from its 72.1 grams of carbohydrate, with almost no sodium at 5 mg per 100 grams. Its score falls below the grains category median of 64, so durum wheat or wild rice are worth comparing for a denser nutrient return.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | 17% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 13 g | 26% |
| Potassium | 332 mg | 7% |
| Calcium | 37 mg | 3% |
| Iron | 2.6 mg | 14% |
| Magnesium | 130 mg | 31% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.9 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 645 kcal | 32% |
| Total fat | 4 g | 5% |
| Saturated fat | 0.7 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.6 mg | 0% |
| Carbohydrate | 138 g | 50% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 25 g | 50% |
| Potassium | 637 mg | 14% |
| Calcium | 71 mg | 5% |
| Iron | 4.9 mg | 27% |
| Magnesium | 250 mg | 59% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 12% |
Source: USDA FoodData Central · Public domain
FDC 169718Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, durumDensity 56 vs 55Corn grain, yellowDensity 56 vs 55Wild rice, cookedDensity 57 vs 55