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Wheat (hard white) — Nutrition Facts
USDA FoodData Central · Low protein density3.3 g protein per 100 kcal
Protein 12% · 11.3 g
Carbs 83% · 75.9 g
Fat 4% · 1.7 g
Diet compliance
| Diet | Why |
|---|
| ✗ Keto | 63.7 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✗ Whole30 | contains an excluded group |
Nutrition label — per 100 g
Nutrition Facts
Wheat (hard white) · per 100 g
Calories342
Total Fat 1.7 g2% DV
Saturated Fat 0.3 g1% DV
Cholesterol 0 mg0% DV
Sodium 2 mg0% DV
Total Carbs 75.9 g28% DV
Fiber 12.2 g44% DV
Sugars 0.4 g
Protein 11.3 g23% DV
Vitamin D 0 µg · Calcium 32 mg · Iron 4.6 mg · Potassium 432 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 342 |
| 1 cup | 192 g | 656.6 |
Protein per calorie
Wheat (hard white) delivers 3.3 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Wheat (hard white)?
Wheat (hard white) has 342 calories per 100 grams, which is about 656.6 calories per 1 cup.
How much protein is in Wheat (hard white)?
Wheat (hard white) has 11.3 g of protein per 100 grams — 3.3 g of protein per 100 calories.
Is Wheat (hard white) keto-friendly?
Wheat (hard white) has 63.7 g net carbs per 100 g, so it is not keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Wheat (hard white) vegan?
Wheat (hard white) is vegan — it contains no animal-derived ingredients.
Related in Grains & Pasta
Pasta (gluten-free, corn, cooked)Noodles (egg, unenriched, cooked, without added salt)TriticalePasta (cooked, enriched, without added salt)Pasta (cooked, unenriched, without added salt)Pasta (homemade, made with egg, cooked)Rye grainWheat (soft white)Millet (cooked)Wheat (hard red spring)Wheat (sprouted)Pasta (whole-wheat, dry (Includes foods for USDA's Food Distribution Program))