Wheat (hard red winter) nutrition facts

Triticum aestivum L.

100 grams of wheat, hard red winter contain 327 calories, 13 g of protein, 71 g of carbohydrates and 1.5 g of fat. It is an excellent source of manganese (173% DV), selenium (129% DV), copper (48% DV) and dietary fiber (44% DV). Most of its calories (82%) come from carbs. It is high in fiber.

Nutrition Facts
Calories327
% Daily Value*
Total fat 1.54 g2%
Saturated fat 0.27 g1%
Cholesterol 0 mg0%
Sodium 2 mg0%
Total carbohydrate 71.2 g26%
Dietary fiber 12.2 g44%
Total sugars 0.41 g
Protein 12.6 g25%
Vitamin D 0 µg0%
Calcium 29 mg2%
Iron 3.19 mg18%
Potassium 363 mg8%

* 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 14%Carbs 82%Fat 4%
327calories
12.6 gprotein
71.2 gcarbs
1.54 gfat

Values shown for 100 g.

Rich in

  • Manganese173%
  • Selenium129%
  • Copper48%
  • Dietary fiber44%
  • Niacin (B3)34%
  • Thiamin (B1)32%

% 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)0.38 mg32%
Riboflavin (B2)0.12 mg9%
Niacin (B3)5.46 mg34%
Pantothenic acid (B5)0.95 mg19%
Vitamin B60.3 mg18%
Folate38 µg10%
Vitamin B120 µg0%
Choline31.2 mg6%

Minerals

NutrientAmount% DV
Calcium29 mg2%
Iron3.19 mg18%
Potassium363 mg8%
Magnesium126 mg30%
Phosphorus288 mg23%
Zinc2.65 mg24%
Copper0.43 mg48%
Manganese3.98 mg173%
Selenium70.7 µg129%

Fats

NutrientAmount% DV
Saturated fat0.27 g1%
Monounsaturated fat0.2 g-
Polyunsaturated fat0.63 g-

Other

NutrientAmount% DV
Water13.1 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gWheat (hard red winter)Category averageDifference
Calories327284+15%
Protein12.6 g8.81 g+43%
Total carbohydrate71.2 g58.5 g+22%
Total fat1.54 g2.25 g-32%
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 168890. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.