Wheat, hard red spring

100 g: 329 kcal, 15.4 g protein, 68 g carbohydrate and 1.9 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories330

% Daily Value*

Total Fat 2g	2%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 68g	25%
Dietary Fiber 12g	44%
Total Sugars 0g
Includes Added Sugars ≤0g	≤1%
Protein 15g	31%
Vitamin D 0mcg	0%
Calcium 30mg	0%
Iron 3.6mg	20%
Potassium 340mg	8%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Protein (31% DV), Dietary fiber (44% DV), Iron (20% DV), Magnesium (30% DV), Phosphorus (27% DV), Zinc (25% DV), Copper (46% DV), Manganese (176% DV), Selenium (129% DV), Thiamin (B1) (42% DV), Niacin (B3) (36% DV), Vitamin B6 (20% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

18% protein · 77% carbohydrate · 5% fat

Protein: 15 g 18%
Carbs: 68 g 78%
Fat: 2 g 5%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 24% of foods
Protein: more than 64% of foods
Total fat: less than 66% of foods
Carbohydrate: more than 90% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 60% of foods
Sodium: less than 94% of foods

All nutrients (56)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	329 kcal	329 kcal
Protein	15.4 g	15.4 g	31%
Carbohydrate	68 g	68 g	25%
Dietary fiber	12.2 g	12.2 g	44%
Total sugars	0.41 g	0.41 g
Water	12.8 g	12.8 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.92 g	1.92 g	2%
Saturated fat	0.314 g	0.314 g	2%
Monounsaturated fat	0.303 g	0.303 g
Polyunsaturated fat	0.765 g	0.765 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	25 mg	25 mg	2%
Iron	3.6 mg	3.6 mg	20%
Magnesium	124 mg	124 mg	30%
Phosphorus	332 mg	332 mg	27%
Potassium	340 mg	340 mg	7%
Sodium	2 mg	2 mg	0%
Zinc	2.78 mg	2.78 mg	25%
Copper	0.41 mg	0.41 mg	46%
Manganese	4.05 mg	4.05 mg	176%
Selenium	70.7 mcg	70.7 mcg	129%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.01 mg	1.01 mg	7%
Vitamin K	1.9 mcg	1.9 mcg	2%
Thiamin (B1)	0.504 mg	0.504 mg	42%
Riboflavin (B2)	0.11 mg	0.11 mg	8%
Niacin (B3)	5.71 mg	5.71 mg	36%
Pantothenic acid (B5)	0.935 mg	0.935 mg	19%
Vitamin B6	0.336 mg	0.336 mg	20%
Folate	43 mcg	43 mcg	11%
Vitamin B12	0 mcg	0 mcg	0%
Choline	31.2 mg	31.2 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.195 g	0.195 g
Threonine	0.433 g	0.433 g
Isoleucine	0.541 g	0.541 g
Leucine	1.04 g	1.04 g
Lysine	0.404 g	0.404 g
Methionine	0.23 g	0.23 g
Cystine	0.404 g	0.404 g
Phenylalanine	0.724 g	0.724 g
Tyrosine	0.441 g	0.441 g
Valine	0.679 g	0.679 g
Arginine	0.702 g	0.702 g
Histidine	0.33 g	0.33 g
Alanine	0.555 g	0.555 g
Aspartic acid	0.808 g	0.808 g
Glutamic acid	4.95 g	4.95 g
Glycine	0.621 g	0.621 g
Proline	1.68 g	1.68 g
Serine	0.663 g	0.663 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168889(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.