Wheat, hard white

1 cup (192 g): 657 kcal, 21.7 g protein, 145.7 g carbohydrate and 3.3 g fat.

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Nutrition Facts

Serving size1 cup (192 g)

Amount per serving

Calories660

% Daily Value*

Total Fat 3.5g	4%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 146g	53%
Dietary Fiber 23g	84%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 22g	43%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 8.8mg	50%
Potassium 830mg	20%

* 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 1 cup (192 g) gives you

High in Protein (43% DV), Dietary fiber (84% DV), Iron (49% DV), Magnesium (43% DV), Phosphorus (55% DV), Zinc (58% DV), Copper (77% DV), Manganese (319% DV), Thiamin (B1) (62% DV), Niacin (B3) (53% DV), Pantothenic acid (B5) (37% DV), Vitamin B6 (42% 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

13% protein · 83% carbohydrate · 4% fat

Protein: 22 g 12%
Carbs: 146 g 83%
Fat: 3 g 4%

Compared with other foods

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

Calories: less than 22% of foods
Protein: more than 56% of foods
Total fat: less than 67% of foods
Carbohydrate: more than 95% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 60% of foods
Sodium: less than 94% of foods

All nutrients (36)

Amounts for 1 cup (192 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	657 kcal	342 kcal
Protein	21.7 g	11.3 g	43%
Carbohydrate	146 g	75.9 g	53%
Dietary fiber	23.4 g	12.2 g	84%
Total sugars	0.787 g	0.41 g
Water	18.4 g	9.57 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.28 g	1.71 g	4%
Saturated fat	0.532 g	0.277 g	3%
Monounsaturated fat	0.39 g	0.203 g
Polyunsaturated fat	1.44 g	0.75 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	61.4 mg	32 mg	5%
Iron	8.76 mg	4.56 mg	49%
Magnesium	179 mg	93 mg	43%
Phosphorus	682 mg	355 mg	55%
Potassium	829 mg	432 mg	18%
Sodium	3.84 mg	2 mg	0%
Zinc	6.39 mg	3.33 mg	58%
Copper	0.697 mg	0.363 mg	77%
Manganese	7.34 mg	3.82 mg	319%

Vitamins (12)
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	1.94 mg	1.01 mg	13%
Vitamin K	3.65 mcg	1.9 mcg	3%
Thiamin (B1)	0.743 mg	0.387 mg	62%
Riboflavin (B2)	0.207 mg	0.108 mg	16%
Niacin (B3)	8.41 mg	4.38 mg	53%
Pantothenic acid (B5)	1.83 mg	0.954 mg	37%
Vitamin B6	0.707 mg	0.368 mg	42%
Folate	73 mcg	38 mcg	18%
Vitamin B12	0 mcg	0 mcg	0%

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

Similar foods

Sources

USDA FoodData Central record 169719(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.