Wheat, hard red winter

1 cup (192 g): 628 kcal, 24.2 g protein, 136.7 g carbohydrate and 3 g fat.

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Nutrition Facts

Serving size1 cup (192 g)

Amount per serving

Calories630

% Daily Value*

Total Fat 3g	4%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 137g	50%
Dietary Fiber 23g	84%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 24g	48%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 6.1mg	35%
Potassium 700mg	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 (48% DV), Dietary fiber (84% DV), Iron (34% DV), Magnesium (58% DV), Phosphorus (44% DV), Zinc (46% DV), Copper (93% DV), Manganese (333% DV), Selenium (247% DV), Thiamin (B1) (61% DV), Niacin (B3) (66% DV), Pantothenic acid (B5) (37% DV), Vitamin B6 (34% 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

14% protein · 82% carbohydrate · 4% fat

Protein: 24 g 14%
Carbs: 137 g 82%
Fat: 3 g 4%

Compared with other foods

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

Calories: less than 24% of foods
Protein: more than 59% of foods
Total fat: less than 68% of foods
Carbohydrate: more than 92% 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	628 kcal	327 kcal
Protein	24.2 g	12.6 g	48%
Carbohydrate	137 g	71.2 g	50%
Dietary fiber	23.4 g	12.2 g	84%
Total sugars	0.787 g	0.41 g
Water	25.2 g	13.1 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	2.96 g	1.54 g	4%
Saturated fat	0.516 g	0.269 g	3%
Monounsaturated fat	0.384 g	0.2 g
Polyunsaturated fat	1.2 g	0.627 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	55.7 mg	29 mg	4%
Iron	6.12 mg	3.19 mg	34%
Magnesium	242 mg	126 mg	58%
Phosphorus	553 mg	288 mg	44%
Potassium	697 mg	363 mg	15%
Sodium	3.84 mg	2 mg	0%
Zinc	5.09 mg	2.65 mg	46%
Copper	0.833 mg	0.434 mg	93%
Manganese	7.65 mg	3.98 mg	333%
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)	0.735 mg	0.383 mg	61%
Riboflavin (B2)	0.221 mg	0.115 mg	17%
Niacin (B3)	10.5 mg	5.46 mg	66%
Pantothenic acid (B5)	1.83 mg	0.954 mg	37%
Vitamin B6	0.576 mg	0.3 mg	34%
Folate	73 mcg	38 mcg	18%
Vitamin B12	0 mcg	0 mcg	0%
Choline	59.9 mg	31.2 mg	11%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.307 g	0.16 g
Threonine	0.701 g	0.365 g
Isoleucine	0.879 g	0.458 g
Leucine	1.64 g	0.854 g
Lysine	0.643 g	0.335 g
Methionine	0.386 g	0.201 g
Cystine	0.618 g	0.322 g
Phenylalanine	1.14 g	0.592 g
Tyrosine	0.743 g	0.387 g
Valine	1.07 g	0.556 g
Arginine	1.14 g	0.595 g
Histidine	0.547 g	0.285 g
Alanine	0.864 g	0.45 g
Aspartic acid	1.23 g	0.64 g
Glutamic acid	7.68 g	4 g
Glycine	1.01 g	0.528 g
Proline	2.47 g	1.29 g
Serine	1.13 g	0.586 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 168890(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.