Cereals, Grains and Pasta
Grains, wheat, hard red spring, dry
Per 100 g of the edible portion · CNF 2026
329kcal per 100 g
15.4 gProtein
1.9 gFat
68 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 329 kcal1,377 kJ | — |
| Protein | 15.4 g | — |
| Fat | 1.9 g | 3% |
| of which saturated | 0.31 g | 2% |
| Monounsaturated fat | 0.3 g | — |
| Polyunsaturated fat | 0.77 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 68 g | — |
| of which sugars | 0.41 g | 0% |
| Fibre | 12.2 g | 44% |
| Sodium | 2 mg | 0% |
| Water | 12.8 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 340 mg | 10% |
| Calcium | 25 mg | 2% |
| Magnesium | 124 mg | 30% |
| Phosphorus | 332 mg | 27% |
| Iron | 3.6 mg | 20% |
| Zinc | 2.8 mg | 25% |
| Copper | 0.41 mg | 46% |
| Selenium | 71 µg | 129% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 5 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 1.9 µg | 2% |
| Thiamin (B1) | 0.5 mg | 42% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 5.7 mg | 36% |
| Vitamin B6 | 0.34 mg | 20% |
| Folate | 43 µg | 11% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy329 kcal · median 341 kcal
Protein15.4 g · median 8.4 g
Fibre12.2 g · median 3 g
Sugars0.41 g · median 0.63 g
Saturated fat0.31 g · median 0.28 g
Salt0.01 g · median 0.01 g
96% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Selenium71 µg · 129%
- Copper0.41 mg · 46%
- Fibre12.2 g · 44%
- Thiamin (B1)0.5 mg · 42%
- Niacin (B3)5.7 mg · 36%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, sorghum, dry329 kcal
- Grains, wheat, hard red winter, dry327 kcal
- Grains, wheat, soft red winter, dry331 kcal
- Grains, wheat flour, whole grain, soft wheat332 kcal
- Grains, rye flour, dark324 kcal
- Grains, buckwheat flour, whole-groat335 kcal
- Grains, rye, dry335 kcal
- Grains, triticale, dry336 kcal
- Pasta, Japanese noodles, soba, dry336 kcal
- Grains, wheat, kamut khorasan, dry337 kcal
- Grains, spelt, dry338 kcal
- Grains, triticale flour, whole grain338 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.