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How Many Calories in Wheat, Hard White?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 97 kcal | 3.2g |
| 100g | 342 kcal | 11.3g |
| 1 cup | 657 kcal | 21.7g |
A wheat, hard white contains 342 calories per 100g. A typical 1 cup (192g) provides about 657 calories. Wheat, Hard White is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Wheat, Hard White Nutrition Facts
| Nutrient | Per 100g | Per serving (192g) |
|---|---|---|
| Calories | 342 kcal | 657 kcal |
| Protein | 11.3g | 21.7g |
| Carbohydrates | 75.9g | 145.7g |
| of which Sugars | 0.4g | 0.8g |
| Fat | 1.7g | 3.3g |
| of which Saturates | 0.3g | 0.6g |
| Fibre | 12.2g | 23.4g |
| Sodium | 2.0mg | 4mg |
| Potassium | 432.0mg | 829mg |
| Calcium | 32.0mg | 61mg |
| Iron | 4.6mg | 8.8mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (23% DV) — an excellent source
- High in carbohydrates (28% DV) — an excellent source
- High in fibre (44% DV) — an excellent source
- Low in saturated fat (2% DV)
- Low in sodium (0% DV)
- High in iron (26% DV) — an excellent source
- Calories: 17% DV
- Protein: 23% DV
- Carbohydrates: 28% DV
- Fibre: 44% DV
- Fat: 2% DV
- Saturated fat: 2% DV
- Sodium: 0% DV
- Potassium: 9% DV
- Calcium: 2% DV
- Iron: 26% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 8% DV
Useful for tracking wheat, hard white
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether wheat, hard white is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out wheat, hard white for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does wheat, hard white fit your diet?
Fibre intake
Wheat, Hard White provides 12.2g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in wheat, hard white per 100g?
Wheat, Hard White contains 342 calories per 100g, based on USDA reference data.
Is wheat, hard white high in calories?
A 1 cup of wheat, hard white (192g) has around 657 calories — roughly 33% of a 2,000-calorie daily intake.
Is wheat, hard white good for weight loss?
Wheat, Hard White is fairly calorie-dense at 342 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 657 calories.
How much protein is in wheat, hard white?
Wheat, Hard White contains 11.3g of protein per 100g.
Is wheat, hard white a good source of fibre?
Yes — wheat, hard white provides 12.2g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does wheat, hard white compare to cereals, whole wheat hot natural cereal, dry?
Wheat, Hard White has 342 calories per 100g, close to cereals, whole wheat hot natural cereal, dry at 342 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of wheat, hard white for 20g of protein?
With 11.3g of protein per 100g, you'd need roughly 177g of wheat, hard white to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to wheat, hard white by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat, Hard White (this page) | 342 kcal | 11.3g | 75.9g | 1.7g |
| Cereals, Whole Wheat Hot Natural Cereal, Dry | 342 kcal | 11.2g | 75.2g | 2.0g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Mini-Wheats, Unfrosted Bite Size | 342 kcal | 11.6g | 81.0g | 2.0g |
| Cereals, Quaker, Instant Grits, Redeye Gravy & Country Ham Flavor | 342 kcal | 9.8g | 75.9g | 1.6g |
| Cereals Ready-to-eat, Malt-O-Meal, Raisin Bran Cereal | 342 kcal | 7.6g | 80.4g | 1.9g |
| Cereals Ready-to-eat, Kellogg'S Frosted Mini-Wheats Touch of Fruit in the Middle, Raspberry | 342 kcal | 8.8g | 82.1g | 1.8g |
| Cereals Ready-to-eat, Kashi Organic Promise, Raisin Vineyard | 342 kcal | 8.7g | 79.9g | 0.8g |
More kit for wheat, hard white tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.