Wheat (hard red spring) nutrition facts

Triticum aestivum L.

100 grams of wheat, hard red spring contain 329 calories, 15 g of protein, 68 g of carbohydrates and 1.9 g of fat. It is an excellent source of manganese (177% DV), selenium (129% DV), copper (46% DV) and dietary fiber (44% DV). Most of its calories (78%) come from carbs. It is high in fiber.

Nutrition Facts
Calories329
% Daily Value*
Total fat 1.92 g2%
Saturated fat 0.31 g2%
Cholesterol 0 mg0%
Sodium 2 mg0%
Total carbohydrate 68 g25%
Dietary fiber 12.2 g44%
Total sugars 0.41 g
Protein 15.4 g31%
Vitamin D 0 µg0%
Calcium 25 mg2%
Iron 3.6 mg20%
Potassium 340 mg7%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 18%Carbs 78%Fat 5%
329calories
15.4 gprotein
68 gcarbs
1.92 gfat

Values shown for 100 g.

Rich in

  • Manganese177%
  • Selenium129%
  • Copper46%
  • Dietary fiber44%
  • Thiamin (B1)42%
  • Niacin (B3)36%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E1.01 mg7%
Vitamin K1.9 µg2%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.11 mg8%
Niacin (B3)5.71 mg36%
Pantothenic acid (B5)0.94 mg19%
Vitamin B60.34 mg20%
Folate43 µg11%
Vitamin B120 µg0%
Choline31.2 mg6%

Minerals

NutrientAmount% DV
Calcium25 mg2%
Iron3.6 mg20%
Potassium340 mg7%
Magnesium124 mg30%
Phosphorus332 mg27%
Zinc2.78 mg25%
Copper0.41 mg46%
Manganese4.06 mg177%
Selenium70.7 µg129%

Fats

NutrientAmount% DV
Saturated fat0.31 g2%
Monounsaturated fat0.3 g-
Polyunsaturated fat0.77 g-

Other

NutrientAmount% DV
Water12.8 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gWheat (hard red spring)Category averageDifference
Calories329284+16%
Protein15.4 g8.81 g+75%
Total carbohydrate68 g58.5 g+16%
Total fat1.92 g2.25 g-15%
Dietary fiber12.2 g5.77 g+111%
Total sugars0.41 g0.94 g-56%
Sodium2 mg94.9 mg-98%

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Source: USDA FoodData Central, SR Legacy, FDC ID 168889. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.