Wheat, hard red spring

1 cup (192 g): 632 kcal, 29.6 g protein, 130.6 g carbohydrate and 3.7 g fat.

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Nutrition Facts

Serving size1 cup (192 g)

Amount per serving

Calories630

% Daily Value*

Total Fat 3.5g	5%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 131g	47%
Dietary Fiber 23g	84%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 30g	59%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 6.9mg	40%
Potassium 650mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (192 g) gives you

High in Protein (59% DV), Dietary fiber (84% DV), Iron (38% DV), Magnesium (57% DV), Phosphorus (51% DV), Zinc (49% DV), Copper (87% DV), Manganese (339% DV), Selenium (247% DV), Thiamin (B1) (81% DV), Niacin (B3) (69% DV), Pantothenic acid (B5) (36% DV), Vitamin B6 (38% DV), Folate (21% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

18% protein · 77% carbohydrate · 5% fat

Protein: 30 g 18%
Carbs: 131 g 78%
Fat: 4 g 5%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 24% of foods
Protein: more than 64% of foods
Total fat: less than 66% of foods
Carbohydrate: more than 90% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 60% of foods
Sodium: less than 94% of foods

All nutrients (56)

Amounts for 1 cup (192 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	632 kcal	329 kcal
Protein	29.6 g	15.4 g	59%
Carbohydrate	131 g	68 g	47%
Dietary fiber	23.4 g	12.2 g	84%
Total sugars	0.787 g	0.41 g
Water	24.5 g	12.8 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.69 g	1.92 g	5%
Saturated fat	0.603 g	0.314 g	3%
Monounsaturated fat	0.582 g	0.303 g
Polyunsaturated fat	1.47 g	0.765 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	48 mg	25 mg	4%
Iron	6.91 mg	3.6 mg	38%
Magnesium	238 mg	124 mg	57%
Phosphorus	637 mg	332 mg	51%
Potassium	653 mg	340 mg	14%
Sodium	3.84 mg	2 mg	0%
Zinc	5.34 mg	2.78 mg	49%
Copper	0.787 mg	0.41 mg	87%
Manganese	7.79 mg	4.05 mg	339%
Selenium	136 mcg	70.7 mcg	247%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.94 mg	1.01 mg	13%
Vitamin K	3.65 mcg	1.9 mcg	3%
Thiamin (B1)	0.968 mg	0.504 mg	81%
Riboflavin (B2)	0.211 mg	0.11 mg	16%
Niacin (B3)	11 mg	5.71 mg	69%
Pantothenic acid (B5)	1.8 mg	0.935 mg	36%
Vitamin B6	0.645 mg	0.336 mg	38%
Folate	82.6 mcg	43 mcg	21%
Vitamin B12	0 mcg	0 mcg	0%
Choline	59.9 mg	31.2 mg	11%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.374 g	0.195 g
Threonine	0.831 g	0.433 g
Isoleucine	1.04 g	0.541 g
Leucine	1.99 g	1.04 g
Lysine	0.776 g	0.404 g
Methionine	0.442 g	0.23 g
Cystine	0.776 g	0.404 g
Phenylalanine	1.39 g	0.724 g
Tyrosine	0.847 g	0.441 g
Valine	1.3 g	0.679 g
Arginine	1.35 g	0.702 g
Histidine	0.634 g	0.33 g
Alanine	1.07 g	0.555 g
Aspartic acid	1.55 g	0.808 g
Glutamic acid	9.5 g	4.95 g
Glycine	1.19 g	0.621 g
Proline	3.23 g	1.68 g
Serine	1.27 g	0.663 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168889(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.