Cereal Grains and Pasta

Wheat, hard red winter

100 grams of wheat (hard red winter) has 327 calories, 12.6 g of protein, 1.5 g of total fat and 71.2 g of carbohydrate, including 12.2 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 168890Triticum aestivum L.

Amount

Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories327

Amount% Daily Value*

Total fat 1.5 g 2%
Saturated fat 0.27 g 1%
Trans fat —
Monounsaturated fat 0.2 g
Polyunsaturated fat 0.63 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Total carbohydrate 71.2 g 26%
Dietary fiber 12.2 g 44%
Total sugars 0.41 g
Protein 12.6 g 25%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

327

Protein

12.6g

Total fat

1.5g

Carbohydrate

71.2g

Protein supplies about 15% of the calories in this food, using 4 calories per gram of protein. It has 2 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

Nutrient	Amount	% Daily Value	Daily Value
Vitamin A (RAE)	0 mcg	0%	900 mcg
Vitamin C	0 mg	0%	90 mg
Vitamin D	0 mcg	0%	20 mcg
Vitamin E	1 mg	7%	15 mg
Vitamin K	1.9 mcg	2%	120 mcg
Thiamin (B1)	0.38 mg	32%	1.2 mg
Riboflavin (B2)	0.12 mg	9%	1.3 mg
Niacin (B3)	5.5 mg	34%	16 mg
Vitamin B6	0.3 mg	18%	1.7 mg
Folate	38 mcg	10%	400 mcg
Vitamin B12	0 mcg	0%	2.4 mcg
Choline	31.2 mg	6%	550 mg
Calcium	29 mg	2%	1,300 mg
Iron	3.2 mg	18%	18 mg
Potassium	363 mg	8%	4,700 mg
Magnesium	126 mg	30%	420 mg
Phosphorus	288 mg	23%	1,250 mg
Zinc	2.7 mg	24%	11 mg
Copper	0.43 mg	48%	0.9 mg
Selenium	70.7 mcg	129%	55 mcg
Water	13.1 g	—	—
Caffeine	0 mg	—	—

Not reported by USDA for this food: Trans fat.Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for wheat (hard red winter), with their weight in grams and the calories in each.

Portion	Weight	Calories	Protein
1 cup	192 g	628	24.2 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

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Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 168890 (fdc.nal.usda.gov), published Apr 1, 2019.
FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.