Wheat, hard red spring
FDC 168889cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +3 vs Grains & pasta medianHard red spring wheat posts a Nutrient Density Score of 67 of 100, a Good band result ranking 20th of 60 in Grains & pasta, edging out the category median of 64. Its profile is broadly excellent-tier: dietary fiber at 44% DV, protein at 31% DV, magnesium at 30% DV, and iron at 20% DV.
This is the hard wheat variety milled into bread flour for its strong gluten, though the whole kernels can also be cooked and eaten as a chewy grain, with a cup (192 g) delivering 12.2 g of fiber and 15.4 g of protein. At 329 calories per 100 g in this dry, uncooked form it's calorie-dense, so portions are best measured rather than poured freely, and sodium is negligible at 2 mg unless it's salted.
See how this score is calculated, build a plate around wheat, hard red spring, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 329 kcal | 16% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 68 g | 25% |
| Dietary fiber | 12 g | 44% |
| Sugars | 0.41 g | |
| Protein | 15 g | 31% |
| Potassium | 340 mg | 7% |
| Calcium | 25 mg | 2% |
| Iron | 3.6 mg | 20% |
| Magnesium | 124 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 632 kcal | 32% |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 131 g | 47% |
| Dietary fiber | 23 g | 84% |
| Sugars | 0.79 g | |
| Protein | 30 g | 59% |
| Potassium | 653 mg | 14% |
| Calcium | 48 mg | 4% |
| Iron | 6.9 mg | 38% |
| Magnesium | 238 mg | 57% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.9 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 168889Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Quinoa, cookedDensity 67 vs 67Spelt, cookedDensity 67 vs 67Barley, hulledDensity 68 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
Hard red spring wheat is the high-protein wheat variety milled into bread flour, prized by bakers for the strong gluten structure it builds in doughs for crusty loaves, bagels and pizza crust. As whole wheat berries, it can also be cooked and eaten much like a grain, simmered until tender and chewy for use in grain salads, porridges, or as a hearty side alongside roasted meats and vegetables. Cracked or coarsely ground, it becomes bulgur-style cereal for breakfast bowls.
Store whole wheat berries in a sealed container in a cool, dry pantry, or refrigerate for longer shelf life since the bran and germ layers are more prone to going rancid than refined flour. A cooked cup delivers 329 calories with a substantial 12.2 g of fiber and 15.4 g of protein, making it a filling, fiber-forward grain to build a meal around, and its sodium is negligible at 2 mg per 100 g. It also carries 44% DV fiber, 31% DV protein and 20% DV iron per 100 g.
Frequently asked questions about wheat, hard red spring
How many calories are in cooked hard red spring wheat?
A 1 cup serving (192 g) has 329 calories, with 12.2 g of fiber and 15.4 g of protein.
Is hard red spring wheat a good source of fiber?
Yes, it provides 44% DV fiber per 100 g along with 31% DV protein, making it one of the more fiber-dense whole grains.
How is hard red spring wheat used?
It is the wheat milled into bread flour for its strong gluten, and the whole berries can also be simmered and eaten like a grain.