Wheat, hard white
FDC ID: 169719
At a glance
Wheat, hard white is a high-calorie food in the Cereal Grains and Pasta category, providing 342 kcal per 100g. Each 100g supplies 11.3g of protein, 1.7g of fat, 75.9g of carbohydrates. It is an especially good source of manganese (166% of the Daily Value), dietary fiber (44% of the Daily Value), copper (40% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
342
kcal
Protein
11.3
g
Total Fat
1.7
g
Total Carbohydrate
75.9
g
Dietary Fiber
12.2
g
Nutrition profile of Wheat, hard white
Wheat, hard white provides about 342 kcal per 100g, a high energy density. Nutritionally it is a solid protein source, low in fat, carbohydrate-dense.
Key nutrients and what they do
- Manganese 166%supports bone formation and enzymes in carbohydrate/fat metabolism
- Dietary Fiber 44%supports gut health and slows post-meal blood-sugar spikes
- Copper 40%aids iron use and the formation of red blood cells and collagen
- Thiamin 32%helps convert carbohydrates into energy and supports nerve function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people concerned about digestion or blood-sugar balance
- ✓people on carb-heavy diets or who tire easily
- ✓people focused on taste, skin/hair condition and immunity
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 342 kcal | 97 kcal |
| Protein | 11.3 g | 3.2 g |
| Fat | 1.7 g | 0.5 g |
| Carbs | 75.9 g | 21.5 g |
| Fiber | 12.2 g | 3.5 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 342 kcal | 17.1% | |
| Water | 9.57 g | — | |
| Protein | 11.31 g | 22.6% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.71 g | 2.2% | |
| Total Carbohydrate | 75.90 g | 27.6% | |
| Dietary Fiber | 12.20 g | 43.6% | |
| Sodium | 2 mg | 0.1% | |
| Potassium | 432 mg | 9.2% | |
| Calcium | 32 mg | 2.5% | |
| Magnesium | 93 mg | 22.1% | |
| Phosphorus | 355 mg | 28.4% | |
| Iron | 4.56 mg | 25.3% | |
| Zinc | 3.33 mg | 30.3% | |
| Copper | 0.36 mg | 40.3% | |
| Manganese | 3.82 mg | 166.1% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 1.01 mg | 6.7% | |
| Thiamin | 0.39 mg | 32.3% | |
| Riboflavin | 0.11 mg | 8.3% | |
| Niacin | 4.38 mg | 27.4% | |
| Vitamin B6 | 0.37 mg | 21.6% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 38 μg | 9.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 1.90 mg | 2.1% |
Frequently Asked Questions
How many calories does 100g of Wheat, hard white have?
Wheat, hard white has 342 kcal (calories) per 100g.
How much protein, fat, and carbs are in Wheat, hard white?
Per 100g, Wheat, hard white provides 11.3g protein, 1.7g fat, 75.9g carbohydrates.
What nutrients is Wheat, hard white high in?
Per 100g, Wheat, hard white is a notable source of Manganese (about 166% of the Daily Value), Dietary Fiber (about 44% of the Daily Value), Copper (about 40% of the Daily Value).
What is the source of this nutrition data for Wheat, hard white?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)