Cereals, Grains and Pasta
Grains, wheat, hard white, dry
Per 100 g of the edible portion · CNF 2026
342kcal per 100 g
11.3 gProtein
1.7 gFat
75.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 342 kcal1,431 kJ | — |
| Protein | 11.3 g | — |
| Fat | 1.7 g | 2% |
| of which saturated | 0.28 g | 1% |
| Monounsaturated fat | 0.2 g | — |
| Polyunsaturated fat | 0.75 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 75.9 g | — |
| of which sugars | 0.41 g | 0% |
| Fibre | 12.2 g | 44% |
| Sodium | 2 mg | 0% |
| Water | 9.6 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 432 mg | 13% |
| Calcium | 32 mg | 2% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 355 mg | 28% |
| Iron | 4.6 mg | 25% |
| Zinc | 3.3 mg | 30% |
| Copper | 0.36 mg | 40% |
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) | 0.39 mg | 32% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 4.4 mg | 27% |
| Vitamin B6 | 0.37 mg | 22% |
| 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”
Energy342 kcal · median 341 kcal
Protein11.3 g · median 8.4 g
Fibre12.2 g · median 3 g
Sugars0.41 g · median 0.63 g
Saturated fat0.28 g · median 0.28 g
Salt0.01 g · median 0.01 g
68% 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
- Fibre12.2 g · 44%
- Copper0.36 mg · 40%
- Thiamin (B1)0.39 mg · 32%
- Zinc3.3 mg · 30%
- Phosphorus355 mg · 28%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, bulgur, dry342 kcal
- Grains, buckwheat, dry343 kcal
- Grains, wheat, soft white, dry340 kcal
- Grains, barley flour345 kcal
- Grains, wheat, durum, dry339 kcal
- Grains, buckwheat groats, roasted, dry346 kcal
- Grains, spelt, dry338 kcal
- Grains, triticale flour, whole grain338 kcal
- Grains, wheat, kamut khorasan, dry337 kcal
- Grains, triticale, dry336 kcal
- Pasta, Japanese noodles, soba, dry336 kcal
- Grains, buckwheat flour, whole-groat335 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.