Grains and pasta

Wheat, hard white

Per 100 g

Calories: 342 kcal
Protein: 11 g
Fiber: 12 g
Fat: 1.7 g

Low fat 4% of its calories come from fat. Our scale

All nutrients

Per 100 g of wheat, hard white. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	76 g	28%
Protein	11 g	23%
Fat	1.7 g	2%
Water	9.6 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	12 g	44%
Sugars	0.41 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.28 g	1%
Monounsaturated fat	0.2 g
Polyunsaturated fat	0.75 g
Omega 3	0.04 g
Omega 6	0.72 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Vitamin E	1 mg	7%
Vitamin K1	1.9 µg	2%
Thiamin (B1)	0.39 mg	32%
Riboflavin (B2)	0.11 mg	8%
Niacin (B3)	4.4 mg	27%
Pantothenic acid (B5)	0.95 mg	19%
Vitamin B6	0.37 mg	22%
Folate (DFE)	38 µg	10%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	32 mg	2%
Iron	4.6 mg	25%
Magnesium	93 mg	22%
Phosphorus	355 mg	28%
Potassium	432 mg	9%
Sodium	2 mg	0%
Zinc	3.3 mg	30%
Copper	0.36 mg	40%
Manganese	3.8 mg	166%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	192 g	657 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.