Wheat, hard red winter

100 g: 327 kcal, 12.6 g protein, 71.2 g carbohydrate and 1.5 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories330

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 71g	26%
Dietary Fiber 12g	44%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 13g	25%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 3.2mg	20%
Potassium 360mg	8%

* 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 100 g gives you

High in Protein (25% DV), Dietary fiber (44% DV), Magnesium (30% DV), Phosphorus (23% DV), Zinc (24% DV), Copper (48% DV), Manganese (173% DV), Selenium (129% DV), Thiamin (B1) (32% DV), Niacin (B3) (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: 13 g 14%
Carbs: 71 g 82%
Fat: 2 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 100 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	327 kcal	327 kcal
Protein	12.6 g	12.6 g	25%
Carbohydrate	71.2 g	71.2 g	26%
Dietary fiber	12.2 g	12.2 g	44%
Total sugars	0.41 g	0.41 g
Water	13.1 g	13.1 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.54 g	1.54 g	2%
Saturated fat	0.269 g	0.269 g	1%
Monounsaturated fat	0.2 g	0.2 g
Polyunsaturated fat	0.627 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	29 mg	29 mg	2%
Iron	3.19 mg	3.19 mg	18%
Magnesium	126 mg	126 mg	30%
Phosphorus	288 mg	288 mg	23%
Potassium	363 mg	363 mg	8%
Sodium	2 mg	2 mg	0%
Zinc	2.65 mg	2.65 mg	24%
Copper	0.434 mg	0.434 mg	48%
Manganese	3.98 mg	3.98 mg	173%
Selenium	70.7 mcg	70.7 mcg	129%

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	1.01 mg	1.01 mg	7%
Vitamin K	1.9 mcg	1.9 mcg	2%
Thiamin (B1)	0.383 mg	0.383 mg	32%
Riboflavin (B2)	0.115 mg	0.115 mg	9%
Niacin (B3)	5.46 mg	5.46 mg	34%
Pantothenic acid (B5)	0.954 mg	0.954 mg	19%
Vitamin B6	0.3 mg	0.3 mg	18%
Folate	38 mcg	38 mcg	10%
Vitamin B12	0 mcg	0 mcg	0%
Choline	31.2 mg	31.2 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.16 g	0.16 g
Threonine	0.365 g	0.365 g
Isoleucine	0.458 g	0.458 g
Leucine	0.854 g	0.854 g
Lysine	0.335 g	0.335 g
Methionine	0.201 g	0.201 g
Cystine	0.322 g	0.322 g
Phenylalanine	0.592 g	0.592 g
Tyrosine	0.387 g	0.387 g
Valine	0.556 g	0.556 g
Arginine	0.595 g	0.595 g
Histidine	0.285 g	0.285 g
Alanine	0.45 g	0.45 g
Aspartic acid	0.64 g	0.64 g
Glutamic acid	4 g	4 g
Glycine	0.528 g	0.528 g
Proline	1.29 g	1.29 g
Serine	0.586 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.