Calories in
wheat, hard white
342 kcal per 100 g Wheat, hard white contains 342 calories per 100 grams, or about 657 calories per cup. Per 100 g it provides 11.3 g protein, 75.9 g carbohydrate and 1.7 g fat.
By calories that splits 83% carbohydrate, 12% protein, 4% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 192.0 g | 657 | 21.7 g | 145.7 g | 3.3 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 342 kcal | 657 kcal |
| Protein | 11.3 g | 21.7 g |
| Total fat | 1.7 g | 3.3 g |
| Saturated fat | 0.3 g | 0.5 g |
| Carbohydrate | 75.9 g | 145.7 g |
| Fibre | 12.2 g | 23.4 g |
| Sugars | 0.4 g | 0.8 g |
| Sodium | 2.0 mg | 3.8 mg |
| Potassium | 432.0 mg | 829.4 mg |
| Calcium | 32.0 mg | 61.4 mg |
| Iron | 4.6 mg | 8.8 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 9.6 g | 18.4 g |
USDA FoodData Central, SR Legacy (FDC ID 169719). A dash means the nutrient was not measured for this item, which is not the same as zero.
How wheat, hard white compares
Among the 49 cereal grains and pasta items on this site, wheat, hard white ranks 26 of 49 by calorie density, against a category average of 291 kcal per 100 g — so it is about 18% more calorie-dense than typical for its group.
It carries 3.3 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (657 kcal), a 70 kg adult would walk for roughly 134 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in wheat, hard white?
Wheat, hard white contains 342 calories per 100 g, which works out to about 657 calories per cup. It also provides 11.3 g of protein, 75.9 g of carbohydrate and 1.7 g of fat per 100 g.
What is the macro breakdown of wheat, hard white?
By calories, wheat, hard white is roughly 83% carbohydrate, 12% protein and 4% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 134 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the wheat, hard white I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within cereal grains and pasta.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Wheat, hard white". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.