Wheat, hard red spring

Nutrition Facts — per 100g & per serving (192g)

Data: USDA FoodData Central, SR Legacy (2018). FDC ID: 168889. CC0 1.0.

Nutrient	Per 100g	Per Serving	% DV*	vs Cereal Grains and Pasta Avg
Calories	329.0kcal	631.7kcal	32%	≈ cat average
Total Fat	1.9g	3.6g	6%	≈ cat average
Saturated Fat	0.3g	0.6g	3%	≈ cat average
Total Carbs	68.0g	130.6g	44%	≈ cat average
Fiber	12.2g	23.4g	94%	↑ higher than cat avg
Total Sugar	0.4g	0.8g	2%	↓ lower than cat avg
Protein	15.4g	29.6g	59%	↑ higher than cat avg
Sodium	2.0mg	3.8mg	0%	↓ lower than cat avg

* Percent Daily Values based on a 2,000 calorie diet. Individual needs vary. Last reviewed: 2026-08-19.

See glycemic load & diabetes verdict for Wheat →

Quick Comparison — Wheat vs Cereal Grains and Pasta Average

Compared to the average food in Cereal Grains and Pasta: Calories — 329 vs avg 284 · Carbs — 68.0g vs avg 58.5g · Fiber — 12.2g vs avg 5.8g · Protein — 15.4g vs avg 8.8g · Fat — 1.9g vs avg 2.3g · Sodium — 2mg vs avg 98mg

Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.