Wheat, hard red winter
FDC 168890cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +2 vs Grains & pasta medianHard red winter wheat scores 66 of 100 and sits in the Good band, ranking 24 of 60 in Grains & pasta on the strength of dietary fiber at 44% DV and magnesium at 30% DV. Protein adds a further 25% DV, among the higher protein readings of the wheat varieties in this dataset.
Its higher protein content is what makes hard red winter wheat a favorite for yeasted bread and pizza dough, where gluten strength matters. A cup of the whole grain is 192 g and 327 calories per 100 g, and sodium is negligible at 2 mg per 100 g, so the grain itself contributes little beyond what a loaf recipe calls for.
See how this score is calculated, build a plate around wheat, hard red winter, 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 | 327 kcal | 16% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 71 g | 26% |
| Dietary fiber | 12 g | 44% |
| Sugars | 0.41 g | |
| Protein | 13 g | 25% |
| Potassium | 363 mg | 8% |
| Calcium | 29 mg | 2% |
| Iron | 3.2 mg | 18% |
| Magnesium | 126 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 628 kcal | 31% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.52 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 137 g | 50% |
| Dietary fiber | 23 g | 84% |
| Sugars | 0.79 g | |
| Protein | 24 g | 48% |
| Potassium | 697 mg | 15% |
| Calcium | 56 mg | 4% |
| Iron | 6.1 mg | 34% |
| Magnesium | 242 mg | 58% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.9 mg | 13% |
Source: USDA FoodData Central · Public domain
FDC 168890Original 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.
Wheat, soft whiteDensity 66 vs 66BuckwheatDensity 66 vs 66Rye grainDensity 66 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Hard red winter wheat is the classic bread wheat, valued for its high gluten-forming protein content, which gives yeasted loaves their structure and chew. Milled into flour, it is the backbone of most sandwich breads and pizza doughs; the whole berries, when cooked, stay pleasantly chewy and can be added to salads, pilafs, or stuffing for texture. Its flavor is nutty and slightly sweet, more pronounced than soft wheat varieties.
Whole berries keep well sealed in a container away from heat and light, and home bakers who mill their own flour often do so fresh just before baking, since freshly ground whole wheat flour turns rancid faster than the whole berries. A cup delivers 12.6 grams of protein (25% DV) and 12.2 grams of fiber (44% DV), along with 30% of the Daily Value for magnesium, making it a solid whole grain to cook and toss into a grain salad alongside vegetables.
Frequently asked questions about wheat, hard red winter
How many calories are in hard red winter wheat?
A cup of hard red winter wheat berries (192 grams) has 327 calories.
Is hard red winter wheat a good source of protein?
Yes, a cup provides 12.6 grams of protein, which is 25% of the Daily Value, along with 44% for fiber.
What is hard red winter wheat used for?
Its high gluten-forming protein makes it the standard choice for milling into bread flour, though the whole berries can also be cooked and added to salads or pilafs.