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Wheat Hard White
Wheat, hard white
Calories
342kcal
Protein
11g
Carbs
76g
Fat
1.7g
✨Nutritional Highlights
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High in fiber with 12.2g per 100g (44% DV) — supports digestion and satiety
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Excellent source of Manganese (166% DV), Dietary Fiber (44% DV), Copper (40% DV), Thiamin (B1) (32% DV)
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Very low sodium (2mg) — heart-friendly
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📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 342kcal | 17% |
| Protein | 11g | 23% |
| Total Fat | 1.7g | 2% |
| Saturated Fat | 0.28g | 1% |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 76g | 28% |
| Dietary Fiber | 12g | 44% |
| Sugars | 0.41g | — |
| Sodium | 2.0mg | 0% |
| Calcium | 32mg | 2% |
| Iron | 4.6mg | 25% |
| Potassium | 432mg | 9% |
| Vitamin A | 0mcg | 0% |
| Vitamin C | 0mg | 0% |
| Vitamin D | 0mcg | 0% |
| Vitamin E | 1.0mg | 7% |
| Vitamin K | 1.9mcg | 2% |
| Vitamin B6 | 0.37mg | 22% |
| Vitamin B12 | 0mcg | 0% |
| Folate | 38mcg | 10% |
| Thiamin (B1) | 0.39mg | 32% |
| Riboflavin (B2) | 0.11mg | 8% |
| Niacin (B3) | 4.4mg | 27% |
| Phosphorus | 355mg | 28% |
| Magnesium | 93mg | 22% |
| Zinc | 3.3mg | 30% |
| Copper | 0.36mg | 40% |
| Manganese | 3.8mg | 166% |
⚖️Common Serving Sizes
1 undetermined
192g
657kcal
21.7gprotein
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Data from USDA FoodData Central. Values per 100g.