Hard white wheat
Categories
| Macros | per 100 g |
|---|---|
| Calories | 342 kcal |
| Protein | 12.6 g |
| Fat | 1.7 g |
| Carbs | 71.2 g |
Hard white wheat is a variety of whole wheat grain, typically milled into flour or cooked as whole berries. It is commonly used in bread baking, pasta production, and whole-grain dishes, and is considered a lighter-coloured, milder-flavoured alternative to hard red wheat. Per 100 g raw, it provides 342 kcal, 12.6 g of protein, 1.7 g of fat, 71.2 g of carbohydrates, and a notable 12.2 g of dietary fibre, with very little sugar (0.4 g). It contributes 363 mg of potassium, 288 mg of phosphorus, and 93 mg of magnesium per 100 g, alongside 38 mcg of folate and 5.5 mg of niacin. Suitable for vegan, vegetarian, pescatarian, dairy-free, and Mediterranean dietary patterns.
How many calories in hard white wheat?
Raw hard white wheat contains 342 kcal per 100 g. A typical dry serving of around 45 g would provide approximately 154 kcal before cooking.
How much potassium is in hard white wheat?
Hard white wheat contains 363 mg of potassium per 100 g, making it a reasonably good source among grains. Phosphorus is also notably high at 288 mg per 100 g.
Is hard white wheat vegan-friendly?
Yes, hard white wheat is entirely plant-based and suitable for vegan and vegetarian diets. It is also dairy-free and fits well within a Mediterranean dietary pattern.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 342 kcal |
| Protein | 12.6 g |
| Fat | 1.7 g |
| Carbs | 71.2 g |
| Sugars | 0.41 g |
| Fiber | 12.2 g |
| Starch | 4.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.28 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.75 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 29.0 mg |
| Iron | 3.2 mg |
| Magnesium | 93.0 mg |
| Phosphorus | 288 mg |
| Potassium | 363 mg |
| Sodium | 2.0 mg |
| Zinc | 2.8 mg |
| Copper | 0.36 mg |
| Manganese | 3.8 mg |
| Selenium | 70.7 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.0 mg |
| Vitamin K | 1.9 mcg |
| Thiamin (B1) | 0.39 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 5.5 mg |
| Pantothenic acid (B5) | 0.95 mg |
| Vitamin B6 | 0.34 mg |
| Folate (B9) | 38.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 31.2 mg |
