Wheat, hard white
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.4 MG | 32% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 4.4 MG | 27% | |
| Pantothenic acid | 1.0 MG | 19% | |
| Vitamin B-6 | 0.4 MG | 22% | |
| Folate, total | 38 UG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.0 MG | 7% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.9 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 32 MG | 2% | |
| Iron, Fe | 4.6 MG | 25% | |
| Magnesium, Mg | 93 MG | 22% | |
| Phosphorus, P | 355 MG | 28% | |
| Potassium, K | 432 MG | 9% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 3.3 MG | 30% | |
| Copper, Cu | 0.4 MG | 40% | |
| Manganese, Mn | 3.8 MG | 166% |
Nutrition Highlights
- Good source of protein with 11.3g per 100g.
- Very low in fat (1.7g per 100g).
- High in dietary fiber (12.2g per 100g), supporting digestive health.
- Good source of Iron, Fe (25% DV).
- Good source of Magnesium, Mg (22% DV).
- Good source of Phosphorus, P (28% DV).
About Wheat, hard white
This whole grain is a type of wheat with a light color and mild flavor, making it a versatile staple in many diets. It's an excellent source of complex carbohydrates, providing sustained energy, and contains a notable amount of dietary fiber—about 12% of its weight—which supports digestive health and helps maintain steady blood sugar levels. With over 11 grams of protein per 100 grams, it also contributes to muscle repair and overall body function. It's naturally low in fat and contains essential minerals like magnesium, iron, and B vitamins, which play roles in energy metabolism and red blood cell production.
In the kitchen, it's commonly ground into flour for baking breads, rolls, and flatbreads, especially where a lighter texture and neutral taste are desired. Whole kernels can be cooked and added to salads, soups, or grain bowls for a hearty, nutty addition. It's also a popular choice for making bulgur after parboiling and cracking the grain. Because of its fiber content and nutrient density, it fits well into balanced diets aimed at improving heart health, supporting digestion, and maintaining energy throughout the day.
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