Hard white wheat nutrition facts
Per 1 cup · 192 g
of a 2,000 cal day
- Protein22g12% of calories
- Carbs146g83% of calories
- Fat3.3g4% of calories
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Hard white wheat (1 cup, 192 g) has 657 calories, with 22 g of protein, 146 g of carbohydrates and 3.3 g of fat. Most of its energy comes from carbs (83% of calories). It is high in protein (43% DV), dietary fiber (84% DV) and thiamine (62% DV).
High in
20%+ of the daily value
- Protein43%
- Dietary fiber84%
- Thiamine62%
- Niacin53%
- Vitamin B654%
- Pantothenic acid37%
Good source of
10–19% of the daily value
- Vitamin E13%
- Riboflavin (B2)16%
- Folate (B9)18%
- Potassium18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (192 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 1 mg | 62% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 8 mg | 53% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 37% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 61 mg | 6% |
| Iron | 9 mg | 109% |
| Potassium | 829 mg | 18% |
| Magnesium | 179 mg | 43% |
| Phosphorus | 682 mg | 97% |
| Zinc | 6 mg | 58% |
| Copper | 1 mg | 77% |
| Manganese | 7 mg | 319% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 10 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 140 cal
Augason Farms Hard White Wheat¼ cup dry−517 cal - 160 calBob's Red Mill Wheat Berries, Hard White, Organic¼ cup−497 cal
- 160 calBob's Red Mill Wheat Berries, Soft White¼ cup raw−497 cal
- 160 calUnfi Organic Soft White Wheat Berries¼ cup−497 cal
- 180 calEmergency Essentials Food Hard White Wheat Large Can 73 oz1 serving−477 cal
- 160 calBob's Red Mill Organic Hard White Wheat, dry1 serving−497 cal
Burning 657 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 125minWalking (3.5 mph)
- 79minCycling (moderate)
- 55minRunning (6 mph)
- 92minSwimming laps
Common questions
How many calories are in Hard white wheat?
One serving of Hard white wheat (1 cup) has 657 calories, which works out to 342 calories per 100 g. That is about 33% of a 2,000-calorie day.
Is Hard white wheat high in protein?
It provides a solid 22 g of protein per serving (43% of the 50 g daily value), but protein supplies only 12% 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 white wheat keto-friendly?
It is hard to fit into a strict keto diet. One serving has 122 g of net carbs and 83% 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 white wheat?
3.8 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Hard white 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.
