Grains And Cereals • Deep Nutrition Analytics
Wheat, hard white
As a recognized grains and cereals, Wheat, hard white delivers 342 calories per 100g, with energy primarily anchored by carbohydrates (75.9g) to support daily activity. Remarkably, just 100g supplies an outstanding 166% DV of Manganese (3.82 mg), ranking it among the most concentrated natural sources. While caloric density is concentrated at 3.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 11.3 g
- Carbohydrates
- 75.9 g
- Fat
- 1.7 g
- Fiber
- 12.2 g
Carbohydrate Quality & Sustained Energy
Wheat, hard white delivers 75.9g of carbohydrates balanced with 12.2g of fiber, yielding 63.7g 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 |
|---|---|
| Energy | 1430 kJ |
| Total Sugars | 0.4 g |
| Fiber, total dietary | 12.2 g |
| Protein | 11.3 g |
| Total lipid (fat) | 1.7 g |
| Carbohydrate, by difference | 75.9 g |
| Energy | 342 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.8 mg |
| Copper | 0.4 mg |
| Zinc | 3.3 mg |
| Phosphorus | 355 mg |
| Iron | 4.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin A, IU | 9 IU |
| Vitamin K (phylloquinone) | 1.9 µg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 93 mg |
| Phosphorus, P | 355 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 3.8 mg |
| Calcium, Ca | 32 mg |
| Potassium, K | 432 mg |
| Zinc, Zn | 3.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 38 µg |
| Lutein + zeaxanthin | 220 µg |
| Carotene, beta | 5 µg |
| Folate, food | 38 µg |
| Fatty acids, total saturated | 0.3 g |
| Ash | 1.5 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 38 µg |
| Water | 9.6 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0 g |
| Niacin | 4.4 mg |
| Pantothenic acid | 1 mg |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.6 mg of dietary iron (25% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 93 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- cup192 g
Compare Wheat, hard white with Category Peers
Wheat, hard white vs Bulgur, dry
Compared to Bulgur, dry, Wheat, hard white has 2% less fiber and 0% higher calories per 100g.
Wheat, hard white vs Wheat, soft white
Compared to Wheat, soft white, Wheat, hard white has 4% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Wheat, hard white?
A standard 100-gram serving of Wheat, hard white contains 342 calories (1431 kJ), alongside 11.3g of protein, 75.9g of carbohydrates, and 1.7g of fat.
In common serving sizes:- 192g (cup): ~657 kcal
Is Wheat, hard white suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 63.7g of net carbs per 100g (75.9g total carbs minus 12.2g fiber), consuming Wheat, hard white will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wheat, hard white?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wheat, hard white are:
- Manganese: 3.82 mg (166% of your daily value)
- Copper: 0.363 mg (40% of your daily value)
- Zinc: 3.33 mg (30% 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 169719).