Wheat Hard Red Winter
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Wheat, hard red winter
Cereal Grains and Pasta
A 100g serving covers 173% of the daily recommended Manganese, making Wheat Hard Red Winter one of the more concentrated dietary sources of this nutrient. Wheat Hard Red Winter is primarily a carbohydrate source, delivering 71.2g of carbs with minimal fat at 1.5g per 100g. Wheat Hard Red Winter packs 327 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 Winter is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Hard Red Winter provides 12.2g of dietary fiber per 100g (44% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Hard Red Winter delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein14%12.6 g
- Fat4%1.5 g
- Carbs82%71.2 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 13.1 | G |
| Energy | 327 | KCAL |
| Protein | 12.6 | G |
| Total lipid (fat) | 1.5 | G |
| Carbohydrate, by difference | 71.2 | G |
| Fiber, total dietary | 12.2 | G |
| Total Sugars | 0.41 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.38 | MG |
| Riboflavin | 0.12 | MG |
| Niacin | 5.5 | MG |
| Vitamin B-6 | 0.30 | MG |
| Folate, total | 38.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin E (alpha-tocopherol) | 1.0 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 1.9 | UG |
| Calcium, Ca | 29.0 | MG |
| Iron, Fe | 3.2 | MG |
| Magnesium, Mg | 126 | MG |
| Phosphorus, P | 288 | MG |
| Potassium, K | 363 | MG |
| Sodium, Na | 2.0 | MG |
| Zinc, Zn | 2.6 | MG |
| Copper, Cu | 0.43 | MG |
| Manganese, Mn | 4.0 | MG |
| Selenium, Se | 70.7 | UG |
| Energy | 1368 | kJ |
| Ash | 1.6 | G |
| Pantothenic acid | 0.95 | MG |
| Folic acid | 0 | UG |
| Folate, food | 38.0 | UG |
| Folate, DFE | 38.0 | UG |
| Choline, total | 31.2 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 5.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 9.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 220 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.27 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0.01 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.001 | G |
| SFA 16:0 | 0.23 | G |
| SFA 18:0 | 0.01 | G |
| Fatty acids, total monounsaturated | 0.20 | G |
| MUFA 16:1 | 0.008 | G |
| MUFA 18:1 | 0.19 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.63 | G |
| PUFA 18:2 | 0.60 | G |
| PUFA 18:3 | 0.03 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Tryptophan | 0.16 | G |
| Threonine | 0.36 | G |
| Isoleucine | 0.46 | G |
| Leucine | 0.85 | G |
| Lysine | 0.34 | G |
| Methionine | 0.20 | G |
| Cystine | 0.32 | G |
| Phenylalanine | 0.59 | G |
| Tyrosine | 0.39 | G |
| Valine | 0.56 | G |
| Arginine | 0.59 | G |
| Histidine | 0.28 | G |
| Alanine | 0.45 | G |
| Aspartic acid | 0.64 | G |
| Glutamic acid | 4.0 | G |
| Glycine | 0.53 | G |
| Proline | 1.3 | G |
| Serine | 0.59 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (192g) | 628 | 24.2g | 3g | 136.7g |
Scaled from Wheat Hard Red Winter's per-100g values using USDA portion data.
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Nutrient Highlights
- Wheat Hard Red Winter is a excellent source of Fiber (44% DV) — see top foods ranked by Fiber
- Wheat Hard Red Winter is a excellent source of Magnesium (30% DV) — see top foods ranked by Magnesium
- Wheat Hard Red Winter is a excellent source of Protein (25% DV) — see top foods ranked by Protein
- Wheat Hard Red Winter is a excellent source of Zinc (24% DV) — see top foods ranked by Zinc
- Wheat Hard Red Winter is a good source of Iron (18% DV) — see top foods ranked by Iron
Dietary Considerations
Wheat Hard Red Winter 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 Winter a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Wheat Hard Red Winter provides 3.2mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Wheat Hard Red Winter 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 5% (#413 of 8,262)
- Iron: top 16% (#1,322 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 168890.
View on USDA FoodData Central →