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Hard red winter wheat
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Hard red winter wheat nutrition facts

Per 1 cup · 192 g

Calories
628
31%
of a 2,000 cal day
  • Protein
    24g
    14% of calories
  • Carbs
    137g
    82% of calories
  • Fat
    3g
    4% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Hard red winter wheat (1 cup, 192 g) has 628 calories, with 24 g of protein, 137 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (82% of calories). It is high in protein (48% DV), dietary fiber (84% DV) and thiamine (61% DV).

Per 100 g
327cal
medium energy density
Protein per 100 cal
3.9g
Net carbs
113g
carbs minus fiber
Fiber
23g
0.8 g sugar

High in

20%+ of the daily value

  • Protein48%
  • Dietary fiber84%
  • Thiamine61%
  • Niacin66%
  • Vitamin B644%
  • Pantothenic acid37%

Good source of

10–19% of the daily value

  • Vitamin E13%
  • Riboflavin (B2)17%
  • Folate (B9)18%
  • Choline11%
  • Potassium15%

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
61%
Riboflavin (B2)0.2 mg
17%
Niacin10 mg
66%
Vitamin B61 mg
44%
Folate (B9)73 μg
18%
Vitamin B120 μg
0%
Pantothenic acid2 mg
37%
Choline60 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium56 mg
6%
Iron6 mg
77%
Potassium697 mg
15%
Magnesium242 mg
58%
Phosphorus553 mg
79%
Zinc5 mg
46%
Copper1 mg
93%
Manganese8 mg
333%
Selenium136 μg
247%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene10 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid8 g—
Glycine1 g—
Histidine1 g—
Isoleucine1 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Methionine0.4 g—
Monounsaturated fats0.4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol0 μg—
Serine1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—

How it compares

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

Similar foods

Burning 628 calories

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

  • 119min
    Walking (3.5 mph)
  • 75min
    Cycling (moderate)
  • 52min
    Running (6 mph)
  • 88min
    Swimming laps

Common questions

How many calories are in Hard red winter wheat?

One serving of Hard red winter wheat (1 cup) has 628 calories, which works out to 327 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Hard red winter wheat high in protein?

It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 14% 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 winter wheat keto-friendly?

It is hard to fit into a strict keto diet. One serving has 113 g of net carbs and 82% 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 winter 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 winter 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 winter wheat

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