USDA Standard Reference · Cereal Grains and Pasta
Wheat, hard red spring
According to USDA FoodData Central (FDC ID 168889, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 329
- Caloriesmoderate density
- 15.4g
- Proteinhigh · 31% DV
- 68.0g
- Carbshigh · 25% DV
- 1.9g
- Fatlow · 2% DV
Wheat, hard red spring contains 329 calories per 100g according to USDA FoodData Central. It has 15.4g of protein, 1.9g of fat, and 68.0g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 62% of USDA whole foods
The verdict
Wheat, hard red spring is fiber-rich, with 12.2g of dietary fiber per 100g.
- 15.4g
- protein per 100g
- Top 38%
- protein vs USDA whole foods
- 329
- calories per 100g
- 12.2g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Wheat, hard red spring contains 329 calories per 100g, according to the USDA FoodData Central database. It provides 15.4g of protein, 1.9g of fat, and 68.0g of carbohydrates per 100g. Dietary fiber: 12.2g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Wheat, hard red spring is catalogued there as FDC ID 168889, a usda standard reference entry, in the "Cereal Grains and Pasta" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Wheat, hard red spring reads as high protein, good fiber source, low fat, sugar free within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Cereal Grains and Pasta group for context.
Nutritional Value at a Glance
Wheat, hard red spring is a high-protein food (by FDA per-100g convention), making it suitable for muscle building and recovery diets.
At 44% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (20% DV).
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Wheat
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
329 kcal = 16% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Wheat, hard red spring compares to Cereal Grains and Pasta
Per 100 g, against the average across all cereal grains and pasta foods in USDA FoodData Central.
96% Higher in protein than 96% of cereal grains and pasta on record, a standout in its group.
Category averages computed live across the USDA Cereal Grains and Pasta group. Compare against a specific food →
Where Wheat, hard red spring ranks on protein
Its 15.4g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Wheat, hard red spring vs every USDA reference food
USDA reference (whole) foods with a protein value
15 Top 38% higher than 62% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Wheat, hard red spring sits among Cereal Grains and Pasta
Plotted by protein and calorie percentile among the 191 Cereal Grains and Pasta foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Wheat, hard red spring: 96th protein percentile, 35th calorie percentile among Cereal Grains and Pasta foods
Read the chart as text
- Vital wheat gluten: Protein percentile 99, Calorie percentile 85
- Oat bran, cooked: Protein percentile 14, Calorie percentile 0
- Rice, white, medium-grain, enriched, cooked: Protein percentile 6, Calorie percentile 13
- Rye flour, light: Protein percentile 60, Calorie percentile 51
- Wheat flour, white, all-purpose, self-rising, enriched: Protein percentile 61, Calorie percentile 48
- Pasta, homemade, made without egg, cooked: Protein percentile 19, Calorie percentile 10
- Noodles, japanese, somen, cooked: Protein percentile 18, Calorie percentile 18
- Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked: Protein percentile 30, Calorie percentile 28
- Cornmeal, white, self-rising, bolted, plain, enriched: Protein percentile 48, Calorie percentile 37
- Rice, white, medium-grain, cooked, unenriched: Protein percentile 6, Calorie percentile 13
- Spaghetti, protein-fortified, dry, enriched (n x 6.25): Protein percentile 98, Calorie percentile 91
- Wheat flour, whole-grain, soft wheat: Protein percentile 58, Calorie percentile 36
- Couscous, cooked: Protein percentile 16, Calorie percentile 6
- Rice, white, long-grain, parboiled, enriched, dry: Protein percentile 43, Calorie percentile 91
- Rice flour, white, unenriched: Protein percentile 31, Calorie percentile 79
- Wheat, durum: Protein percentile 88, Calorie percentile 41
- Pasta, fresh-refrigerated, plain, cooked: Protein percentile 25, Calorie percentile 18
- Noodles, flat, crunchy, Chinese restaurant: Protein percentile 62, Calorie percentile 99
- Rice noodles, dry: Protein percentile 31, Calorie percentile 73
- Corn flour, yellow, masa, enriched: Protein percentile 52, Calorie percentile 69
- Rice, white, long-grain, regular, raw, unenriched: Protein percentile 40, Calorie percentile 76
- Barley, hulled: Protein percentile 76, Calorie percentile 48
- Corn flour, whole-grain, yellow: Protein percentile 36, Calorie percentile 60
- Bulgur, dry: Protein percentile 76, Calorie percentile 43
- Wheat, hard red spring: Protein percentile 96, Calorie percentile 35
Read the chart
Wheat, hard red spring ranks at the 96th percentile for protein and the 35th percentile for calories among Cereal Grains and Pasta foods (n=191). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Vital wheat gluten: 99th protein percentile, 85th calorie percentile
- Oat bran, cooked: 14th protein percentile, 0th calorie percentile
- Rice, white, medium-grain, enriched, cooked: 6th protein percentile, 13th calorie percentile
- Rye flour, light: 60th protein percentile, 51st calorie percentile
- Wheat flour, white, all-purpose, self-rising, enriched: 61st protein percentile, 48th calorie percentile
- Pasta, homemade, made without egg, cooked: 19th protein percentile, 10th calorie percentile
- Noodles, japanese, somen, cooked: 18th protein percentile, 18th calorie percentile
- Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked: 30th protein percentile, 28th calorie percentile
- Cornmeal, white, self-rising, bolted, plain, enriched: 48th protein percentile, 37th calorie percentile
- Rice, white, medium-grain, cooked, unenriched: 6th protein percentile, 13th calorie percentile
- Spaghetti, protein-fortified, dry, enriched (n x 6.25): 98th protein percentile, 91st calorie percentile
- Wheat flour, whole-grain, soft wheat: 58th protein percentile, 36th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 68.0 G | 25% |
| Energy | 329 KCAL | |
| Fiber, total dietary | 12.2 G | 44% |
| Protein | 15.4 G | 31% |
| Total Sugars | 0.41 G | |
| Total lipid (fat) | 1.9 G | 2% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 1.9 G | |
| Caffeine | 0 MG | |
| Energy | 1377.0 kJ | |
| Theobromine | 0 MG | |
| Water | 12.8 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 31 MG | |
| Folate, DFE | 43.0 UG | |
| Folate, food | 43.0 UG | |
| Folate, total | 43.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 6 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 1.9 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 25 MG | 2% |
| Iron, Fe | 4 MG | 20% |
| Potassium, K | 340 MG | 7% |
| Sodium, Na | 2 MG | 0% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 5.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 124 MG | |
| Manganese, Mn | 4 MG | |
| Phosphorus, P | 332 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 70.7 UG | |
| Vitamin A, IU | 9 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 3 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.31 G | 2% |
| Fatty acids, total monounsaturated | 0.30 G | |
| Fatty acids, total polyunsaturated | 0.77 G | |
| MUFA 16:1 | 0.07 G | |
| MUFA 18:1 | 0.24 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 0.73 G | |
| PUFA 18:3 | 0.04 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.00 G | |
| SFA 16:0 | 0.28 G | |
| SFA 18:0 | 0.01 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.56 G | |
| Arginine | 0.70 G | |
| Aspartic acid | 0.81 G | |
| Cystine | 0.40 G | |
| Glutamic acid | 4.9 G | |
| Glycine | 0.62 G | |
| Histidine | 0.33 G | |
| Isoleucine | 0.54 G | |
| Leucine | 1.0 G | |
| Lysine | 0.40 G | |
| Methionine | 0.23 G | |
| Phenylalanine | 0.72 G | |
| Proline | 1.7 G | |
| Serine | 0.66 G | |
| Threonine | 0.43 G | |
| Tryptophan | 0.20 G | |
| Tyrosine | 0.44 G | |
| Valine | 0.68 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 220.0 UG |
Key takeaways
- Wheat, hard red spring delivers 15.4g of protein per 100g, more than 62% of USDA whole foods. See the protein ranking
- It carries 329 calories per 100g - about at or above the cereal grains and pasta average of 288. Compare cereal grains and pasta
- Its standout micronutrient is iron, fe, at 20% of the Daily Value per 100g.
- Based on its per-100g profile, it fits high protein, good fiber source, low fat patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Sorghum grain
Wheat, hard red winter
Wheat, soft red winter
Wheat flour, whole-grain, soft wheat
Rye flour, dark
Cornmeal, yellow, self-rising, bolted, plain, enriched
→ Compare Wheat, hard red spring side-by-side with Sorghum grain and Wheat
Similar Protein Content
Other foods in Cereal Grains and Pasta closest to 15.4g protein per 100g, useful for protein-matched substitutions.
Frequently Asked Questions
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More in This Category
Other foods in Cereal Grains and Pasta
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 168889) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.