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[N]extrient

Wheat Hard White

SR Legacy·Comprehensive Reference Data

Wheat, hard white

Cereal Grains and Pasta

A 100g serving covers 166% of the daily recommended Manganese, making Wheat Hard White one of the more concentrated dietary sources of this nutrient. Wheat Hard White is primarily a carbohydrate source, delivering 75.9g of carbs with minimal fat at 1.7g per 100g. Wheat Hard White packs 342 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Wheat Hard White is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Hard White provides 12.2g of dietary fiber per 100g (44% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Hard White delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

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

Water9.6G
Energy342KCAL
Protein11.3G
Total lipid (fat)1.7G
Carbohydrate, by difference75.9G
Fiber, total dietary12.2G
Total Sugars0.41G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.39MG
Riboflavin0.11MG
Niacin4.4MG
Vitamin B-60.37MG
Folate, total38.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)1.0MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca32.0MG
Iron, Fe4.6MG
Magnesium, Mg93.0MG
Phosphorus, P355MG
Potassium, K432MG
Sodium, Na2.0MG
Zinc, Zn3.3MG
Copper, Cu0.36MG
Manganese, Mn3.8MG
Energy1431kJ
Ash1.5G
Pantothenic acid0.95MG
Folic acid0UG
Folate, food38.0UG
Folate, DFE38.0UG
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 saturated0.28G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.26G
SFA 18:00.02G
Fatty acids, total monounsaturated0.20G
MUFA 16:10G
MUFA 18:10.20G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.75G
PUFA 18:20.71G
PUFA 18:30.04G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (192g)65721.7g3.3g145.7g

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

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360 kcal23.2g protein

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357 kcal9.8g protein

Barley Flour or Meal

345 kcal10.5g protein

Cornmeal Whole-grain Yellow

362 kcal8.1g protein

Wheat Flour 10% Protein Bleached

366 kcal9.7g protein

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

Dietary Considerations

  • With 432mg of potassium per 100g, individuals on a renal diet should moderate their intake of Wheat Hard White. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Wheat Hard White 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 White a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Wheat Hard White provides 4.6mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Magnesium: top 8% (#661 of 8,262)
  • Iron: top 9% (#744 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

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 →