Cereals, Grains and Pasta
Grains, wheat, hard red winter, dry
Per 100 g of the edible portion · CNF 2026
327kcal per 100 g
12.6 gProtein
1.5 gFat
71.2 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 327 kcal1,368 kJ | — |
| Protein | 12.6 g | — |
| Fat | 1.5 g | 2% |
| of which saturated | 0.27 g | 1% |
| Monounsaturated fat | 0.2 g | — |
| Polyunsaturated fat | 0.63 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 71.2 g | — |
| of which sugars | 0.41 g | 0% |
| Fibre | 12.2 g | 44% |
| Sodium | 2 mg | 0% |
| Water | 13.1 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 363 mg | 11% |
| Calcium | 29 mg | 2% |
| Magnesium | 126 mg | 30% |
| Phosphorus | 288 mg | 23% |
| Iron | 3.2 mg | 18% |
| Zinc | 2.7 mg | 24% |
| Copper | 0.43 mg | 48% |
| 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) | 0.38 mg | 32% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 5.5 mg | 34% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate | 38 µg | 10% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy327 kcal · median 341 kcal
Protein12.6 g · median 8.4 g
Fibre12.2 g · median 3 g
Sugars0.41 g · median 0.63 g
Saturated fat0.27 g · median 0.28 g
Salt0.01 g · median 0.01 g
74% 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%
- Copper0.43 mg · 48%
- Fibre12.2 g · 44%
- Niacin (B3)5.5 mg · 34%
- Thiamin (B1)0.38 mg · 32%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, sorghum, dry329 kcal
- Grains, wheat, hard red spring, dry329 kcal
- Grains, rye flour, dark324 kcal
- Grains, wheat, soft red winter, dry331 kcal
- Grains, wheat flour, whole grain, soft wheat332 kcal
- Grains, buckwheat flour, whole-groat335 kcal
- Grains, rye, dry335 kcal
- Grains, wheat flour, white, high gluten319 kcal
- Grains, triticale, dry336 kcal
- Pasta, Japanese noodles, soba, dry336 kcal
- Grains, wheat, kamut khorasan, dry337 kcal
- Grains, rice bran, crude316 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.