Grains And Cereals • Deep Nutrition Analytics
Wheat, hard red spring
Wheat, hard red spring is a grains and cereals providing 330 kcal per 100g serving, primarily fueled by carbohydrates (68g) for accessible carbohydrate energy. Remarkably, just 100g supplies an outstanding 177% DV of Manganese (4.06 mg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (3.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 15.4 g
- Carbohydrates
- 68 g
- Fat
- 1.9 g
- Fiber
- 12.2 g
Carbohydrate Quality & Sustained Energy
Wheat, hard red spring delivers 68g of carbohydrates balanced with 12.2g of fiber, yielding 55.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 12.2 g |
| Energy | 1380 kJ |
| Total Sugars | 0.4 g |
| Total lipid (fat) | 1.9 g |
| Carbohydrate, by difference | 68 g |
| Energy | 329 kcal |
| Protein | 15.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 4.1 mg |
| Selenium | 70.7 µg |
| Copper | 0.4 mg |
| Magnesium | 124 mg |
| Phosphorus | 332 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin K (phylloquinone) | 1.9 µg |
| Vitamin A, IU | 9 IU |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 25 mg |
| Potassium, K | 340 mg |
| Zinc, Zn | 2.8 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 124 mg |
| Phosphorus, P | 332 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 4.1 mg |
| Selenium, Se | 70.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 43 µg |
| Choline, total | 31.2 mg |
| Folate, DFE | 43 µg |
| Lutein + zeaxanthin | 220 µg |
| Carotene, beta | 5 µg |
| Water | 12.8 g |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.9 mg |
| Fatty acids, total monounsaturated | 0.3 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| Isoleucine | 0.5 g |
| Leucine | 1 g |
| Lysine | 0.4 g |
| Cystine | 0.4 g |
| Valine | 0.7 g |
| Arginine | 0.7 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.8 g |
| Serine | 0.7 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Ash | 1.9 g |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.4 g |
| Alanine | 0.6 g |
| Glutamic acid | 5 g |
| Glycine | 0.6 g |
| Proline | 1.7 g |
| Fatty acids, total saturated | 0.3 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 43 µg |
| MUFA 16:1 | 0.1 g |
| SFA 14:0 | 0 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 3.6 mg of dietary iron (20% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 124 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- cup192 g
Compare Wheat, hard red spring with Category Peers
Wheat, hard red spring vs Wheat, hard red winter
Compared to Wheat, hard red winter, Wheat, hard red spring has 0% more fiber and 1% higher calories per 100g.
Wheat, hard red spring vs Wheat, soft red winter
Compared to Wheat, soft red winter, Wheat, hard red spring has 2% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Wheat, hard red spring?
A standard 100-gram serving of Wheat, hard red spring contains 330 calories (1381 kJ), alongside 15.4g of protein, 68g of carbohydrates, and 1.9g of fat.
In common serving sizes:- 192g (cup): ~634 kcal
Is Wheat, hard red spring suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 55.8g of net carbs per 100g (68g total carbs minus 12.2g fiber), consuming Wheat, hard red spring will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wheat, hard red spring?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wheat, hard red spring are:
- Manganese: 4.06 mg (177% of your daily value)
- Selenium: 70.7 µg (129% of your daily value)
- Copper: 0.41 mg (46% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168889).