Food Nutrient Profile - Hard white Wheat

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Nutrients in 100 grams of Hard white Wheat

Wheat, hard white (Triticum aestivum L.).

Macros Ratio

Protein Fat Carbs
12%
4%
84%
100 g ▼

Macro Nutrients

Hard white Wheat
Energy342 kcal
11.8%
Hard white Wheat provides 342kcal of Energy per 100 grams, meeting 11.8% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat1.7 g
1.76%
Hard white Wheat provides 1.7g of Fat per 100 grams, meeting 1.76% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.28 g
0.87%
Hard white Wheat provides 0.28g of Saturated Fat per 100 grams, meeting 0.87% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.035 g
2.2%
Hard white Wheat provides 0.035g of Omega 3 per 100 grams, meeting 2.2% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.72 g
4.2%
Hard white Wheat provides 0.72g of Omega 6 per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Hard white Wheat provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate76 g
58.4%
Hard white Wheat provides 76g of Carbohydrate per 100 grams, meeting 58.4% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.41 g
0.57%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hard white Wheat provides 0.41g of Sugars per 100 grams, meeting 0.57% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber12 g
32%
Hard white Wheat provides 12g of Fiber per 100 grams, meeting 32% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein11.3 g
20%
Hard white Wheat provides 11.3g of Protein per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Hard white Wheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Hard white Wheat provides 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.39 mg
32.3%
Thiamine
Hard white Wheat provides 0.39mg of Vitamin B1 per 100 grams, meeting 32.3% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.11 mg
8.3%
Riboflavin
Hard white Wheat provides 0.11mg of Vitamin B2 per 100 grams, meeting 8.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B34.4 mg
27.4%
Niacin, nicotinic acid, niacinamide
Hard white Wheat provides 4.4mg of Vitamin B3 per 100 grams, meeting 27.4% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.95 mg
19%
Pantothenic acid
Hard white Wheat provides 0.95mg of Vitamin B5 per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.37 mg
28.3%
Pyridoxine
Hard white Wheat provides 0.37mg of Vitamin B6 per 100 grams, meeting 28.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B938 μg
9.5%
Folates and Folic Acid
Hard white Wheat provides 38μg of Vitamin B9 per 100 grams, meeting 9.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Hard white Wheat provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Hard white Wheat provides 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Hard white Wheat provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1 mg
6.73%
Tocopherols and Tocotrienols
Hard white Wheat provides 1mg of Vitamin E per 100 grams, meeting 6.73% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K1.9 μg
1.6%
Phytomenadione or phylloquinone
Hard white Wheat provides 1.9μg of Vitamin K per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Hard white Wheat
Calcium32 mg
3.2%
Hard white Wheat provides 32mg of Calcium per 100 grams, meeting 3.2% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.36 mg
40.3%
Hard white Wheat provides 0.36mg of Copper per 100 grams, meeting 40.3% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.56 mg
57%
Hard white Wheat provides 4.56mg of Iron per 100 grams, meeting 57% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium93 mg
22%
Hard white Wheat provides 93mg of Magnesium per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese3.82 mg
166%
Hard white Wheat provides 3.82mg of Manganese per 100 grams, meeting 166% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus355 mg
50.7%
Hard white Wheat provides 355mg of Phosphorus per 100 grams, meeting 50.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium432 mg
12.7%
Hard white Wheat provides 432mg of Potassium per 100 grams, meeting 12.7% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium2 mg
0.13%
Hard white Wheat provides 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc3.33 mg
30.3%
Hard white Wheat provides 3.33mg of Zinc per 100 grams, meeting 30.3% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water9.57 g
0.26%
Hard white Wheat provides 9.57g of Water per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Hard White Wheat: 100g - Benefits, Calories, and More

Discover the nutritional data of Hard White Wheat, including macro and micronutrients in a 100g serving. Learn more about the health benefits of this whole grain.

Discover the Nutritional Powerhouse: Hard White Wheat

Vitamins in 100 Grams of Hard White Wheat

Hard white wheat is a nutritional gem, especially when it comes to its vitamin content. In just 100 grams, you'll find:

Additionally, hard white wheat provides a good amount of:

You'll also get a touch of Vitamin E, which is an antioxidant that helps protect your cells from damage. While it contains trace amounts of Vitamin K, hard white wheat does not provide Vitamin A, Vitamin B12, Vitamin C, or Vitamin D.

Minerals in 100 Grams of Hard White Wheat

When it comes to minerals, hard white wheat truly shines:

You'll also find a good amount of Potassium, which helps regulate fluid balance and muscle contractions. Hard white wheat contains some Calcium, important for bone health, but it has no Sodium, making it a heart-friendly choice.

Macronutrients in 100 Grams of Hard White Wheat

Hard white wheat is a fantastic source of essential macronutrients:

It also contains some Omega-6 fatty acids, which are important for brain function and normal growth and development. While it has trace amounts of Fat, Saturated Fat, and Omega-3 fatty acids, it contains no Sugars, making it a great option for those looking to manage their sugar intake.

Conclusion

Incorporating hard white wheat into your diet can provide a wealth of vitamins, minerals, and macronutrients that support overall health and well-being. Whether you're looking to boost your energy levels, support your immune system, or maintain a balanced diet, this versatile grain is a fantastic choice.

Frequently Asked Questions about Hard white Wheat

What are the health benefits of Hard white Wheat?

Hard white wheat is a nutritious whole grain that is high in fiber, protein, and essential nutrients such as iron, magnesium, and B vitamins. It can help support digestive health, regulate blood sugar levels, and promote heart health. Incorporating hard white wheat into your diet can contribute to overall health and well-being.

Are there any potential risks or side effects of consuming Hard white Wheat?

Hard white wheat is a nutritious whole grain that is rich in fiber, protein, vitamins, and minerals. Consuming hard white wheat as part of a balanced diet is generally safe and beneficial for most people. However, some individuals may experience digestive issues such as bloating or gas due to the high fiber content of wheat. If you have a gluten intolerance or sensitivity, you should avoid hard white wheat as it contains gluten. It's always a good idea to listen to your body and consult with a healthcare provider or nutritionist if you have any concerns about incorporating hard white wheat into your diet.

Can I lose weight by eating more Hard white Wheat?

Hard white wheat is a nutritious whole grain that can be part of a healthy weight loss diet. It is high in fiber, which can help you feel full and satisfied, leading to reduced calorie intake. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider portion sizes and overall dietary balance. Incorporating a variety of whole plant foods, along with regular physical activity, is key for successful and sustainable weight loss.

Can I gain more muscles by eating more Hard white Wheat if I train consistently?

Hard white wheat is a good source of plant-based protein and can contribute to muscle growth when combined with consistent training. However, it's important to have a balanced diet that includes a variety of plant-based protein sources, such as legumes, nuts, seeds, and tofu, to ensure you are getting all the essential amino acids needed for muscle building. Additionally, incorporating strength training exercises into your routine is essential for muscle growth.

Can I eat Hard white Wheat if I have diabetes?

Yes, you can include hard white wheat in your diet if you have diabetes. Whole grains like hard white wheat are a good source of fiber, which can help regulate blood sugar levels. Just be mindful of portion sizes and pair it with other nutrient-dense foods to create a balanced meal.

Can I consume Hard white Wheat if I am on a Keto diet?

No, hard white wheat is not suitable for a keto diet as it is high in carbohydrates. A keto diet typically requires very low carbohydrate intake to achieve a state of ketosis. It is best to focus on low-carb, non-starchy vegetables, healthy fats, and plant-based proteins on a vegan keto diet.

Can I eat Hard white Wheat if I am on a low fat diet?

Yes, you can eat hard white wheat on a low-fat diet. Hard white wheat is a whole grain that is high in fiber, vitamins, and minerals, making it a nutritious choice for a healthy diet. Just be mindful of portion sizes and how you prepare it to keep the overall fat content of your meal in check.

What is the environmental impact of producing Hard white Wheat?

The environmental impact of producing hard white wheat includes water usage, pesticide and fertilizer use, land degradation, and greenhouse gas emissions. Sustainable farming practices, such as organic farming and crop rotation, can help reduce the environmental footprint of hard white wheat production.




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