Skip to content
[N]extrient

Wheat Hard Red Spring

SR Legacy·Comprehensive Reference Data

Wheat, hard red spring

Cereal Grains and Pasta

A 100g serving covers 176% of the daily recommended Manganese, making Wheat Hard Red Spring one of the more concentrated dietary sources of this nutrient. Wheat Hard Red Spring is primarily a carbohydrate source, delivering 68g of carbs with minimal fat at 1.9g per 100g. Wheat Hard Red Spring packs 329 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Wheat Hard Red Spring is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Hard Red Spring provides 12.2g of dietary fiber per 100g (44% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Hard Red Spring delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories329KCAL
Protein15.4G
Fat1.9G
Carbs68G
Fiber12.2G

Calorie Distribution

351kcal
  • Protein18%15.4 g
  • Fat5%1.9 g
  • Carbs78%68 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water12.8G
Energy329KCAL
Protein15.4G
Total lipid (fat)1.9G
Carbohydrate, by difference68.0G
Fiber, total dietary12.2G
Total Sugars0.41G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.50MG
Riboflavin0.11MG
Niacin5.7MG
Vitamin B-60.34MG
Folate, total43.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)1.0MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca25.0MG
Iron, Fe3.6MG
Magnesium, Mg124MG
Phosphorus, P332MG
Potassium, K340MG
Sodium, Na2.0MG
Zinc, Zn2.8MG
Copper, Cu0.41MG
Manganese, Mn4.1MG
Selenium, Se70.7UG
Energy1377kJ
Ash1.9G
Pantothenic acid0.94MG
Folic acid0UG
Folate, food43.0UG
Folate, DFE43.0UG
Choline, total31.2MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin220UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.31G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.004G
SFA 16:00.28G
SFA 18:00.01G
Fatty acids, total monounsaturated0.30G
MUFA 16:10.07G
MUFA 18:10.24G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.77G
PUFA 18:20.73G
PUFA 18:30.04G
PUFA 18:40G
PUFA 20:40.002G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.20G
Threonine0.43G
Isoleucine0.54G
Leucine1.0G
Lysine0.40G
Methionine0.23G
Cystine0.40G
Phenylalanine0.72G
Tyrosine0.44G
Valine0.68G
Arginine0.70G
Histidine0.33G
Alanine0.56G
Aspartic acid0.81G
Glutamic acid4.9G
Glycine0.62G
Proline1.7G
Serine0.66G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (192g)63229.6g3.7g130.6g

Scaled from Wheat Hard Red Spring's per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Wheat Flours Bread

361 kcal12g protein

Wheat Flour White All-purpose Self-rising

354 kcal9.9g protein

Flour Semolina Fine

13.3g protein

Pasta Dry Whole Grain Spaghetti

Pasta Dry Whole Grain Spaghetti

Noodles Chinese Chow Mein

471 kcal10.9g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Spelt (Cooked)

127 kcal5.5g protein

Wheat Hard Red Winter

327 kcal12.61g protein

Flour Whole Wheat

370 kcal15.1g protein

Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program)

340 kcal13.21g protein

Triticale Flour Whole-grain

338 kcal13.18g protein

Cereals Quaker Quaker Multigrain Oatmeal Dry

334 kcal12.64g protein

Nutrient Highlights

  • Wheat Hard Red Spring is a excellent source of Fiber (44% DV) — see top foods ranked by Fiber
  • Wheat Hard Red Spring is a excellent source of Protein (31% DV) — see top foods ranked by Protein
  • Wheat Hard Red Spring is a excellent source of Magnesium (30% DV) — see top foods ranked by Magnesium
  • Wheat Hard Red Spring is a excellent source of Zinc (25% DV) — see top foods ranked by Zinc
  • Wheat Hard Red Spring is a excellent source of Iron (20% DV) — see top foods ranked by Iron

Dietary Considerations

  • Wheat Hard Red Spring is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (12.2g) and low fat profile makes Wheat Hard Red Spring a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Wheat Hard Red Spring provides 3.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Wheat Hard Red Spring provides 71mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Magnesium: top 6% (#496 of 8,262)
  • Iron: top 13% (#1,074 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories329
% Daily Value*
Total Fat 1.9G2%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 68.0G25%
Dietary Fiber 12.2G44%
Total Sugars 0.41G
Protein 15.4G31%
Vitamin D 0UG0%
Calcium 25.0MG2%
Iron 3.6MG20%
Potassium 340MG7%

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

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168889.

View on USDA FoodData Central →