Wheat Hard White
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 white
Cereal Grains and Pasta
Calories342KCAL
Protein11.3G
Fat1.7G
Carbs75.9G
Fiber12.2G
Calorie Distribution
364kcal
- Protein12%11.3 g
- Fat4%1.7 g
- Carbs83%75.9 g
Serving Size
g
% Daily Value
per 100g serving · FDA 2020 reference
≤5% low6–19% moderate≥20% good source
Nutrition Facts per 100g
| Water | 9.6 | G |
| Energy | 342 | KCAL |
| Protein | 11.3 | G |
| Total lipid (fat) | 1.7 | G |
| Carbohydrate, by difference | 75.9 | G |
| Fiber, total dietary | 12.2 | G |
| Total Sugars | 0.41 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.39 | MG |
| Riboflavin | 0.11 | MG |
| Niacin | 4.4 | MG |
| Vitamin B-6 | 0.37 | 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 | 32.0 | MG |
| Iron, Fe | 4.6 | MG |
| Magnesium, Mg | 93.0 | MG |
| Phosphorus, P | 355 | MG |
| Potassium, K | 432 | MG |
| Sodium, Na | 2.0 | MG |
| Zinc, Zn | 3.3 | MG |
| Copper, Cu | 0.36 | MG |
| Manganese, Mn | 3.8 | MG |
| Energy | 1431 | kJ |
| Ash | 1.5 | G |
| Pantothenic acid | 0.95 | MG |
| Folic acid | 0 | UG |
| Folate, food | 38.0 | UG |
| Folate, DFE | 38.0 | UG |
| 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 | 0.28 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.26 | G |
| SFA 18:0 | 0.02 | G |
| Fatty acids, total monounsaturated | 0.20 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.20 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.75 | G |
| PUFA 18:2 | 0.71 | G |
| PUFA 18:3 | 0.04 | 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 |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
More in Cereal Grains and Pasta
Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Wheat Soft White
340 kcal10.69g protein
Barley Flour or Meal
345 kcal10.5g protein
Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water No Salt
61 kcal2.08g protein
Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water Salt
61 kcal2.07g protein
Wheat Flour Whole-grain Soft Wheat
332 kcal9.61g protein
Rye Flour Medium
349 kcal10.88g protein
Nutrient Highlights
- Wheat Hard White is a excellent source of Fiber (44% DV) — see top foods ranked by Fiber
- Wheat Hard White is a excellent source of Zinc (30% DV) — see top foods ranked by Zinc
- Wheat Hard White is a excellent source of Iron (25% DV) — see top foods ranked by Iron
- Wheat Hard White is a excellent source of Protein (23% DV) — see top foods ranked by Protein
- Wheat Hard White is a excellent source of Magnesium (22% DV) — see top foods ranked by Magnesium
Explore by Nutrient
Show Nutrition Facts Label
Nutrition Facts
Serving Size 100g
Calories342
% Daily Value*
Total Fat 1.7G2%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 75.9G28%
Dietary Fiber 12.2G44%
Total Sugars 0.41G
Protein 11.3G23%
Vitamin D 0UG0%
Calcium 32.0MG2%
Iron 4.6MG25%
Potassium 432MG9%
* 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: 169719.
View on USDA FoodData Central →