Wheat (hard white) nutrition facts

Triticum aestivum L.

100 grams of wheat, hard white contain 342 calories, 11 g of protein, 76 g of carbohydrates and 1.7 g of fat. It is an excellent source of manganese (166% DV), dietary fiber (44% DV), copper (40% DV) and thiamin (B1) (32% DV). Most of its calories (83%) come from carbs. It is high in fiber.

Nutrition Facts
Calories342
% Daily Value*
Total fat 1.71 g2%
Saturated fat 0.28 g1%
Cholesterol 0 mg0%
Sodium 2 mg0%
Total carbohydrate 75.9 g28%
Dietary fiber 12.2 g44%
Total sugars 0.41 g
Protein 11.3 g23%
Vitamin D 0 µg0%
Calcium 32 mg2%
Iron 4.56 mg25%
Potassium 432 mg9%

* 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 12%Carbs 83%Fat 4%
342calories
11.3 gprotein
75.9 gcarbs
1.71 gfat

Values shown for 100 g.

Rich in

  • Manganese166%
  • Dietary fiber44%
  • Copper40%
  • Thiamin (B1)32%
  • Zinc30%
  • Phosphorus28%

% 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)0.39 mg32%
Riboflavin (B2)0.11 mg8%
Niacin (B3)4.38 mg27%
Pantothenic acid (B5)0.95 mg19%
Vitamin B60.37 mg22%
Folate38 µg10%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium32 mg2%
Iron4.56 mg25%
Potassium432 mg9%
Magnesium93 mg22%
Phosphorus355 mg28%
Zinc3.33 mg30%
Copper0.36 mg40%
Manganese3.82 mg166%

Fats

NutrientAmount% DV
Saturated fat0.28 g1%
Monounsaturated fat0.2 g-
Polyunsaturated fat0.75 g-

Other

NutrientAmount% DV
Water9.57 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gWheat (hard white)Category averageDifference
Calories342284+20%
Protein11.3 g8.81 g+28%
Total carbohydrate75.9 g58.5 g+30%
Total fat1.71 g2.25 g-24%
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 169719. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.