Wheat · Triticum aestivum
Wheat, hard red winter
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products5 forms & preparations
Dietary labels are inferred automatically from Wheat, hard red winter's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 37/100
How many beneficial nutrients Wheat, hard red winter delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Wheat, hard red winter come from — the split across carbs, fat & protein.
82% from carbs
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Carbs 82%71.2 g per serving
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Fat 4%1.5 g per serving
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Protein 14%12.6 g per serving
What Wheat, hard red winter is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 71.2 g | |
| Dietary Fiber | 12.2 g | |
| Total Sugars | 0.4 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.5 g | |
| Saturated Fat | 0.3 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.6 g | — |
| Omega-3 Fatty Acids | 27.0 mg | — |
| Omega-6 Fatty Acids | 600.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 15.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 234.0 mg | — |
| Stearic Acid | 13.0 mg | — |
| Palmitoleic Acid | 8.0 mg | — |
| Oleic Acid | 192.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 600.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 12.6 g | |
| Histidine | 285.0 mg | — |
| Isoleucine | 458.0 mg | — |
| Leucine | 854.0 mg | — |
| Lysine | 335.0 mg | — |
| Methionine | 201.0 mg | — |
| Phenylalanine | 592.0 mg | — |
| Threonine | 365.0 mg | — |
| Tryptophan | 160.0 mg | — |
| Valine | 556.0 mg | — |
| Alanine | 450.0 mg | — |
| Arginine | 595.0 mg | — |
| Aspartic Acid | 640.0 mg | — |
| Cystine | 322.0 mg | — |
| Glutamic Acid | 3,998.0 mg | — |
| Glycine | 528.0 mg | — |
| Proline | 1,289.0 mg | — |
| Serine | 586.0 mg | — |
| Tyrosine | 387.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.0 mg | |
| Vitamin K | 1.9 mcg | |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 5.5 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 38.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.0 mg | |
| Choline | 31.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 29.0 mg | |
| Iron | 3.2 mg | |
| Magnesium | 126.0 mg | |
| Phosphorus | 288.0 mg | |
| Potassium | 363.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 2.7 mg | |
| Copper | 0.4 mg | |
| Manganese | 4.0 mg | |
| Selenium | 70.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Wheat, hard red winter
Wheat (Triticum aestivum), or bread wheat, is one of the world's most important cereal grains and a dietary staple for billions of people. Ground into flour, it is the foundation of bread, pasta, noodles, pastries, couscous, and countless baked goods, thanks to gluten, the protein that gives dough its stretch and structure. Whole wheat keeps the bran and germ for more fiber, B vitamins, iron, and protein, while refined white flour is milled from just the starchy center.
The grain is also eaten as berries, cracked into bulgur, and milled into semolina for pasta. Because it contains gluten, wheat is off-limits for people with celiac disease or a wheat allergy. Choose whole grain forms for more nutrition, and store flour and wheat berries in an airtight container in a cool, dry place, refrigerating whole grain flour to keep its oils fresh.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Wheat, hard red winter?
There are 327 calories in 100 g of Wheat, hard red winter, or about 628 calories in 1 cup (192 g).
How much protein is in Wheat, hard red winter?
Wheat, hard red winter contains 12.6 g of protein per 100 g.
How many carbs are in Wheat, hard red winter?
Wheat, hard red winter has 71.2 g of carbohydrates per 100 g.
How much fat is in Wheat, hard red winter?
Wheat, hard red winter provides 1.5 g of total fat per 100 g.
What is Wheat, hard red winter a good source of?
Wheat, hard red winter is an excellent source of Manganese (173% DV), Selenium (129% DV), Copper (48% DV), Dietary Fiber (44% DV), Niacin (B3) (34% DV) and Thiamin (B1) (32% DV) and a good source of Pantothenic Acid (B5), Vitamin B6, Iron and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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