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Hard red spring wheat
Bread, Grains & Pasta

Hard red spring wheat nutrition facts

Per 1 cup · 192 g

Calories
632
32%
of a 2,000 cal day
  • Protein
    30g
    18% of calories
  • Carbs
    131g
    77% of calories
  • Fat
    3.7g
    5% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Hard red spring wheat (1 cup, 192 g) has 632 calories, with 30 g of protein, 131 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (77% of calories). It is high in protein (59% DV), dietary fiber (84% DV) and thiamine (81% DV).

Per 100 g
329cal
medium energy density
Protein per 100 cal
4.7g
Net carbs
107g
carbs minus fiber
Fiber
23g
0.8 g sugar

High in

20%+ of the daily value

  • Protein59%
  • Dietary fiber84%
  • Thiamine81%
  • Niacin69%
  • Vitamin B650%
  • Folate (B9)21%

Good source of

10–19% of the daily value

  • Vitamin E13%
  • Riboflavin (B2)16%
  • Choline11%
  • Potassium14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (192 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E2 mg
13%
Vitamin K4 μg
3%
Thiamine1 mg
81%
Riboflavin (B2)0.2 mg
16%
Niacin11 mg
69%
Vitamin B61 mg
50%
Folate (B9)83 μg
21%
Vitamin B120 μg
0%
Pantothenic acid2 mg
36%
Choline60 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium48 mg
5%
Iron7 mg
86%
Potassium653 mg
14%
Magnesium238 mg
57%
Phosphorus637 mg
91%
Zinc5 mg
49%
Copper1 mg
87%
Manganese8 mg
339%
Selenium136 μg
247%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene10 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid9 g—
Glycine1 g—
Histidine1 g—
Isoleucine1 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Methionine0.4 g—
Monounsaturated fats1 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline3 g—
Retinol0 μg—
Serine1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 632 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 120min
    Walking (3.5 mph)
  • 76min
    Cycling (moderate)
  • 53min
    Running (6 mph)
  • 89min
    Swimming laps

Common questions

How many calories are in Hard red spring wheat?

One serving of Hard red spring wheat (1 cup) has 632 calories, which works out to 329 calories per 100 g. That is about 32% of a 2,000-calorie day.

Is Hard red spring wheat high in protein?

It provides a solid 30 g of protein per serving (59% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Hard red spring wheat keto-friendly?

It is hard to fit into a strict keto diet. One serving has 107 g of net carbs and 77% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Hard red spring wheat?

3.8 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Hard red spring wheat?

0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with hard red spring wheat

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