How many calories are in Wheat, Hard White?

A 100 g serving of Wheat, Hard White has 342 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Wheat, Hard White?

Per 100 g there are 11.3 g of protein — about 23% of the Daily Value (50 g).

How much fat and carbs are in Wheat, Hard White?

Per 100 g there are 1.7 g of fat and 75.9 g of carbohydrate, including 12.2 g of fiber.

What nutrients is Wheat, Hard White high in?

Per 100 g it notably contributes to your Daily Value for: Dietary Fiber (44% DV), Iron (25% DV), Protein (23% DV).

Grains & Bread

Wheat, Hard White

Wheat, Hard White belongs to the grains & bread category of our catalog. A 100 g serving provides 342 kcal with 11.3 g of protein, 1.7 g of fat, 75.9 g of carbohydrate. Its strongest contribution is dietary fiber — 44% of the Daily Value per 100 g (see the high fiber foods: what to eat and how much guide). Related entries in the same group include Wheat, Hard Red Winter and Wheat, Khorasan, or jump to the full food catalog.

342kcalCalories

11.3gProtein

1.7gFat

75.9gCarbs

Calorie & macro balance

Share of calories from each macronutrient (per 100 g).

342 kcal / 100 g

Protein13.3%11.3 g
Fat4.5%1.7 g
Carbs82.2%75.9 g

What this food is high in

Dietary Fiber 12.2 g / 100 g Iron 4.6 mg / 100 g Protein 11.3 g / 100 g Magnesium 93 mg / 100 g

Shown as percent of the Daily Value per 100 g. Tap a ring to explore that nutrient across all foods.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Energy
Calories	342 kcal	17%
Macronutrients
Protein	11.3 g	23%
Total Fat	1.7 g	2%
Saturated Fat	0.3 g	1%
Carbohydrate	75.9 g	28%
Dietary Fiber	12.2 g	44%
Total Sugars	0.4 g	<1%
Minerals
Sodium	2 mg	<1%
Potassium	432 mg	9%
Calcium	32 mg	2%
Iron	4.6 mg	25%
Magnesium	93 mg	22%
Vitamins
Vitamin C	0 mg	0%
Vitamin A	0 mcg	0%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Wheat, Hard White?: A 100 g serving of Wheat, Hard White has 342 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Wheat, Hard White?: Per 100 g there are 11.3 g of protein — about 23% of the Daily Value (50 g).
How much fat and carbs are in Wheat, Hard White?: Per 100 g there are 1.7 g of fat and 75.9 g of carbohydrate, including 12.2 g of fiber.
What nutrients is Wheat, Hard White high in?: Per 100 g it notably contributes to your Daily Value for: Dietary Fiber (44% DV), Iron (25% DV), Protein (23% DV).

Similar foods and comparisons

Amaranth Grain, Cooked 102 kcal 3.8 g protein Amaranth Grain, Uncooked 371 kcal 13.6 g protein Andrea'S 257 kcal 5.7 g protein Archway Home Style Cookies 468 kcal 5.2 g protein Archway Home Style Cookies 424 kcal 4.7 g protein Archway Home Style Cookies, Chocolate Chip Ice Box 497 kcal 4.3 g protein

Wheat, Hard White vs Amaranth Grain, Cooked Wheat, Hard White vs Amaranth Grain, Uncooked Wheat, Hard White vs Andrea'S Wheat, Hard White vs Archway Home Style Cookies

Keep exploring

All grains & bread Grains & Bread highest in dietary fiber All foods highest in dietary fiber High Fiber Foods: What to Eat and How Much guide Compare foods

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.