TempoLife › Calorie database › Grains & pasta › Hard white wheat
Hard white wheat calories and nutrition facts
100 grams of hard white wheat contains 342 calories, with 11.3 g of protein, 75.9 g of carbohydrate and 1.7 g of fat. It provides 12.2 g of fiber and 0.4 g of sugar per 100 g. Most of its calories come from carbohydrate.
Where the calories come from
Protein 12% Carbs 83% Fat 5%
How hard white wheat compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hard white wheat | 342 kcal | 11.3 g | 75.9 g | 1.7 g |
| Bulgur | 342 kcal | 12.3 g | 75.9 g | 1.3 g |
| Bulgur, dry | 342 kcal | 12.3 g | 75.9 g | 1.3 g |
| Soft white wheat | 340 kcal | 10.7 g | 75.4 g | 2 g |
| Rye grain | 338 kcal | 10.3 g | 75.9 g | 1.6 g |
Nutrition facts for hard white wheat
| Nutrient | Per 100 g |
|---|---|
| Calories | 342 kcal |
| Protein | 11.3 g |
| Carbohydrate | 75.9 g |
| Fat | 1.7 g |
| Fiber | 12.2 g |
| Sugar | 0.4 g |
| Saturated fat | 0.3 g |
| Salt | 0 g |
Print an EU-style nutrition label for hard white wheat — per 100 g and per portion.
Vitamins and minerals in hard white wheat
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 3.8 mg | 166% |
| Copper | 0.36 mg | 40% |
| Thiamin (B1) | 0.39 mg | 33% |
| Zinc | 3.3 mg | 30% |
| Phosphorus | 355 mg | 28% |
| Niacin (B3) | 4.4 mg | 27% |
| Iron | 4.6 mg | 25% |
| Magnesium | 93 mg | 22% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common hard white wheat servings
How many calories in a portion of hard white wheat — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 342 kcal | 11 g | 76 g | 2 g |
| 1 cup (192 g) | 657 kcal | 22 g | 146 g | 3 g |
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Frequently asked questions
How many calories are in hard white wheat?
Hard white wheat has 342 calories per 100 grams.
How much protein is in hard white wheat?
Hard white wheat contains 11.3 g of protein per 100 g.
How much fiber does hard white wheat have?
Hard white wheat has 12.2 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these hard white wheat calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169719 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
