Calories in Wheat, hard red spring
Generic food Grains and Pasta
Wheat, hard red spring contains 329 kcal per 100 g. A typical serving of 1 cup (192 g) provides about 632 kcal.
Roughly 78% of its calories come from carbohydrates, with 18% from protein and 5% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 176% of the Daily Value for manganese, 129% of the Daily Value for selenium and 46% of the Daily Value for copper.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 329 kcal | |
| Total fat ? | 1.9 g | 2% |
| Saturated fat ? | 0.31 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 68 g | 25% |
| Dietary fiber ? | 12.2 g | 44% |
| Total sugars I | 0.41 g | |
| Protein ? | 15.4 g | 31% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1 mg | 7% |
| Vitamin K I | 1.9 µg | 2% |
| Thiamin (B1) ? | 0.5 mg | 42% |
| Riboflavin (B2) ? | 0.11 mg | 8% |
| Niacin (B3) ? | 5.7 mg | 36% |
| Pantothenic acid (B5) ? | 0.94 mg | 19% |
| Vitamin B6 ? | 0.34 mg | 20% |
| Folate (B9) C | 43 µg | 11% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 31.2 mg | 6% |
| Calcium ? | 25 mg | 2% |
| Iron ? | 3.6 mg | 20% |
| Magnesium ? | 124 mg | 30% |
| Phosphorus ? | 332 mg | 27% |
| Potassium ? | 340 mg | 7% |
| Zinc ? | 2.8 mg | 25% |
| Copper ? | 0.41 mg | 46% |
| Manganese ? | 4.1 mg | 176% |
| Selenium I | 70.7 µg | 129% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18%
- Carbohydrates 78%
- Fat 5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.4 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber12.2 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.41 gbelow the median for cereal grains and pasta (median 0.64 g)
- Fat1.9 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.31 gabove the median for cereal grains and pasta (median 0.29 g)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal4.7 gprotein density, useful for comparing foods with different calorie levels
- Water12.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.3 g |
|---|---|
| Polyunsaturated fat ? | 0.77 g |
Amino acids (18)
| Tryptophan ? | 0.2 g |
|---|---|
| Threonine ? | 0.43 g |
| Isoleucine ? | 0.54 g |
| Leucine ? | 1 g |
| Lysine ? | 0.4 g |
| Methionine ? | 0.23 g |
| Cystine ? | 0.4 g |
| Phenylalanine ? | 0.72 g |
| Tyrosine ? | 0.44 g |
| Valine ? | 0.68 g |
| Arginine ? | 0.7 g |
| Histidine ? | 0.33 g |
| Alanine ? | 0.56 g |
| Aspartic acid ? | 0.81 g |
| Glutamic acid ? | 4.9 g |
| Glycine ? | 0.62 g |
| Proline ? | 1.7 g |
| Serine ? | 0.66 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.73 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.004 g |
| SFA 16:0 ? | 0.28 g |
| SFA 18:0 ? | 0.014 g |
| MUFA 18:1 ? | 0.24 g |
| PUFA 18:3 ? | 0.036 g |
| PUFA 20:4 ? | 0.002 g |
| MUFA 16:1 ? | 0.066 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 5 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 220 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 12.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.9 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,377 kJ |
| Vitamin A, IU I | 9 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 43 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Wheat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
| Wheat, soft red winter | 331 | 10.4 g | 74.2 g | 1.6 g |
| Wheat, hard white | 342 | 11.3 g | 75.9 g | 1.7 g |
| Wheat, soft white | 340 | 10.7 g | 75.4 g | 2 g |
| Wheat, durum | 339 | 13.7 g | 71.1 g | 2.5 g |
| Wheat, sprouted | 198 | 7.5 g | 42.5 g | 1.3 g |
| Wheat, khorasan, uncooked Raw | 337 | 14.5 g | 70.6 g | 2.1 g |
| Wheat, khorasan, cooked Cooked | 132 | 5.7 g | 27.6 g | 0.83 g |
| Wheat, durum, puffed | 375 | 16.6 g | 70.9 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Flour, spelt, whole grain | 341 | 14.5 g | 70.7 g | 2.5 g |
| Triticale flour, whole-grain | 338 | 13.2 g | 73.1 g | 1.8 g |
| Buckwheat flour, whole-groat | 335 | 12.6 g | 70.6 g | 3.1 g |
| Oats, whole grain, steel cut | 379 | 12.5 g | 69.8 g | 5.8 g |
| Oats, whole grain, rolled, old fashioned | 379 | 13.5 g | 68.7 g | 5.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in wheat?
100 g of wheat has 329 kcal. 1 cup (192 g): about 632 kcal.
Is wheat high in protein?
Wheat contains 15.4 g of protein per 100 g (31% of the 50 g Daily Value), or 29.6 g in 1 cup (192 g). About 18% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in wheat?
Wheat has 68 g of total carbohydrates per 100 g, including 12.2 g of fiber and 0.41 g of sugars.
How much fat is in wheat?
Wheat contains 1.9 g of fat per 100 g, of which 0.31 g is saturated (2% of the Daily Value).
What vitamins and minerals does wheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (176% DV), selenium (129% DV), copper (46% DV), Thiamin (B1) (42% DV) and Niacin (B3) (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in wheat?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does wheat have the same nutrition not specified and raw?
No. Per 100 g, wheat, hard red spring has 329 kcal, while wheat, khorasan, uncooked has 337 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168889. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.