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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.
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