Know what’s on your plate
Hard white wheat
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 342 kcal —
- Protein 11 g 23%
- Carbohydrate 64 g 23%
- Fat 1.7 g 2%
- Saturated fat 0.3 g 1%
- Fibre 12 g 44%
- Sugars 0.4 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- 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%
- Pantothenic acid (B5) 0.95 mg 19%
- Vitamin B6 0.37 mg 22%
- Folate (B9) 38 µg 10%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 32 mg 2%
- Iron 4.6 mg 25%
- Magnesium 93 mg 22%
- Phosphorus 355 mg 28%
- Potassium 432 mg 9%
- Zinc 3.3 mg 30%
- Copper 0.36 mg 40%
- Manganese 3.8 mg 166%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 342 | 11 g | 64 g | 1.7 g |
| 1 × cup | 192 g | 657 | 22 g | 122 g | 3.3 g |
| 2 × cup | 384 g | 1313 | 43 g | 245 g | 6.6 g |
| ½ × cup | 96 g | 328 | 11 g | 61 g | 1.6 g |
| 3 × cup | 576 g | 1970 | 65 g | 367 g | 9.8 g |
| 4 × cup | 768 g | 2627 | 87 g | 489 g | 13 g |
Similar foods
- Soft white wheat340 kcal / 100 g
- Hard red winter wheat327 kcal / 100 g
- Durum wheat339 kcal / 100 g
- Hard red spring wheat329 kcal / 100 g
- White corn grain365 kcal / 100 g
- White wheat flourindustrial, 9% protein, bleached, enriched367 kcal / 100 g
- High gluten flourwhite wheat319 kcal / 100 g
- Bread white wheat flourenriched361 kcal / 100 g
- Wholewheat durum wheatraw342 kcal / 100 g
- Whole wheatraw313 kcal / 100 g
Questions about Hard white wheat
How do you cook hard white wheat berries?
Rinse the berries, then simmer them in plenty of water for about 45–60 minutes, until chewy and tender; drain any excess. Soaking them overnight can shorten the cooking time to roughly 30–40 minutes.
Do you need to soak hard white wheat before cooking it?
No, soaking is optional, but an overnight soak helps the berries cook faster and more evenly. Drain and rinse them before simmering in fresh water.
What can you make with hard white wheat berries?
Toss cooked berries into salads with herbs, chopped vegetables and a lemon dressing, or add them to soups and stews. They also work in pilafs and grain bowls, where their firm, chewy texture holds up well.
Can you grind hard white wheat into flour for bread?
Yes. Mill the berries into wholemeal flour and use it for bread; hard white wheat has a milder flavour than hard red wheat. Wholemeal flour absorbs more water than white flour, so let the dough rest after mixing before deciding whether it needs more.
How should you store hard white wheat berries?
Keep uncooked berries in an airtight container in a cool, dry cupboard, away from heat and moisture. Refrigerate cooked berries in a covered container and use them within about four days.
What is the difference between hard white wheat and hard red wheat?
Hard white wheat has a lighter-coloured bran and a milder flavour, while hard red wheat is darker and often more robust-tasting. Hard red winter wheat has 11 g of protein per 100 g, compared with 11 g in hard white wheat.
Can you use hard white wheat instead of barley in soup?
Yes; cooked wheat berries make a good chewy substitute for barley in soups and stews. They take longer to cook than many quick-cooking grains, so simmer them separately first or allow extra cooking time.
What does “hard white wheat” mean?
“Hard” describes the firm grain and its relatively high protein, while “white” refers to the pale colour of its bran. The whole berries can be cooked as a grain or milled into flour.
Source: USDA FoodData Central 169719 · per 100 g · carbohydrate per EU label, fibre excluded
