Wheat · Triticum aestivum

Wheat, hard white

Nutrition facts per 100 g · edible portion

Cereals And Cereal Products

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5 forms & preparations

Wheat, hard red spring Wheat, hard red winter Wheat, hard white Wheat, soft red winter Wheat, soft white

Vegan Dairy-free Contains Wheat

Dietary labels are inferred automatically from Wheat, hard white'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.

17%

342 kcal Calories

23%

11.3 g Protein

28%

75.9 g Carbs

1.7 g Fat

Good nutrient density 32/100

How many beneficial nutrients Wheat, hard white 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 white come from — the split across carbs, fat & protein.

342 kcal / serving

83% from carbs

Carbs 83%

75.9 g per serving
Fat 4%

1.7 g per serving
Protein 12%

11.3 g per serving

What Wheat, hard white 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).

Manganese166% Dietary Fiber44% Copper40% Thiamin (B1)32% Zinc30% Phosphorus28% Niacin (B3)27% Iron25% Protein23% Vitamin B622% Pantothenic Acid (B5)19% Folate (B9)10%

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	75.9 g	28%
Dietary Fiber	12.2 g	44%
Total Sugars	0.4 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.7 g	2%
Saturated Fat	0.3 g	1%
Monounsaturated Fat	0.2 g	—
Polyunsaturated Fat	0.8 g	—
Omega-3 Fatty Acids	35.0 mg	—
Omega-6 Fatty Acids	715.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	261.0 mg	—
Stearic Acid	16.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	203.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	715.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	11.3 g	23%

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	1.0 mg	7%
Vitamin K	1.9 mcg	2%
Thiamin (B1)	0.4 mg	32%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	4.4 mg	27%
Vitamin B6	0.4 mg	22%
Folate (B9)	38.0 mcg	10%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	1.0 mg	19%

Minerals	Amount	% DV
Calcium	32.0 mg	2%
Iron	4.6 mg	25%
Magnesium	93.0 mg	22%
Phosphorus	355.0 mg	28%
Potassium	432.0 mg	9%
Sodium	2.0 mg	0%
Zinc	3.3 mg	30%
Copper	0.4 mg	40%
Manganese	3.8 mg	166%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.5 g	—

About Wheat, hard white

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 white?

There are 342 calories in 100 g of Wheat, hard white, or about 657 calories in 1 cup (192 g).

How much protein is in Wheat, hard white?

Wheat, hard white contains 11.3 g of protein per 100 g.

How many carbs are in Wheat, hard white?

Wheat, hard white has 75.9 g of carbohydrates per 100 g.

How much fat is in Wheat, hard white?

Wheat, hard white provides 1.7 g of total fat per 100 g.

What is Wheat, hard white a good source of?

Wheat, hard white is an excellent source of Manganese (166% DV), Dietary Fiber (44% DV), Copper (40% DV), Thiamin (B1) (32% DV), Zinc (30% DV) and Phosphorus (28% DV) and a good source of Pantothenic Acid (B5) and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.