Grains And Cereals • Deep Nutrition Analytics
Wheat, hard red winter
Wheat, hard red winter is a grains and cereals providing 327 kcal per 100g serving, primarily fueled by carbohydrates (71.2g) for accessible carbohydrate energy. Notably, a single 100g serving delivers an exceptional 173% DV of Manganese (3.98 mg), making it an elite dietary source. While caloric density is concentrated at 3.3 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 12.6 g
- Carbohydrates
- 71.2 g
- Fat
- 1.5 g
- Fiber
- 12.2 g
Carbohydrate Quality & Sustained Energy
Wheat, hard red winter delivers 71.2g of carbohydrates balanced with 12.2g of fiber, yielding 59g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 12.2 g |
| Energy | 1370 kJ |
| Total Sugars | 0.4 g |
| Protein | 12.6 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 71.2 g |
| Energy | 327 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 4 mg |
| Selenium | 70.7 µg |
| Copper | 0.4 mg |
| Magnesium | 126 mg |
| Zinc | 2.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 9 IU |
| Vitamin K (phylloquinone) | 1.9 µg |
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 126 mg |
| Phosphorus, P | 288 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 4 mg |
| Calcium, Ca | 29 mg |
| Potassium, K | 363 mg |
| Zinc, Zn | 2.6 mg |
| Selenium, Se | 70.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 31.2 mg |
| Folate, food | 38 µg |
| Folate, DFE | 38 µg |
| Carotene, beta | 5 µg |
| Lutein + zeaxanthin | 220 µg |
| Fatty acids, total saturated | 0.3 g |
| SFA 8:0 | 0 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.4 g |
| Alanine | 0.5 g |
| Glutamic acid | 4 g |
| Glycine | 0.5 g |
| Proline | 1.3 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 38 µg |
| Ash | 1.6 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| Water | 13.1 g |
| Niacin | 5.5 mg |
| Pantothenic acid | 1 mg |
| Isoleucine | 0.5 g |
| Leucine | 0.9 g |
| Lysine | 0.3 g |
| Cystine | 0.3 g |
| Valine | 0.6 g |
| Arginine | 0.6 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.6 g |
| Serine | 0.6 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 126 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Common serving sizes
- cup192 g
Compare Wheat, hard red winter with Category Peers
Wheat, hard red winter vs Wheat, soft red winter
Compared to Wheat, soft red winter, Wheat, hard red winter has 2% less fiber and 1% lower calories per 100g.
Wheat, hard red spring vs Wheat, hard red winter
Compared to Wheat, hard red spring, Wheat, hard red winter has 0% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Wheat, hard red winter?
A standard 100-gram serving of Wheat, hard red winter contains 327 calories (1368 kJ), alongside 12.6g of protein, 71.2g of carbohydrates, and 1.5g of fat.
In common serving sizes:- 192g (cup): ~628 kcal
Is Wheat, hard red winter suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 59g of net carbs per 100g (71.2g total carbs minus 12.2g fiber), consuming Wheat, hard red winter will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wheat, hard red winter?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wheat, hard red winter are:
- Manganese: 3.98 mg (173% of your daily value)
- Selenium: 70.7 µg (129% of your daily value)
- Copper: 0.434 mg (48% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168890).