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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, hard white wheat is very healthy as a whole grain. It's rich in dietary fiber, which aids digestion and promotes satiety, and provides essential minerals like manganese, selenium, and phosphorus. Regular consumption of whole grains like hard white wheat is linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
Per 100 grams, hard white wheat contains approximately 342 calories, 11.31 grams of protein, and 75.9 grams of carbohydrates. It also provides 1.71 grams of fat, making it a nutrient-dense source of energy and plant-based protein.
Yes, hard white wheat can be beneficial for weight loss due to its high fiber content. Fiber helps you feel full longer, reducing overall calorie intake. As a whole grain, it also provides sustained energy, which can help manage cravings and support an active lifestyle.
No, hard white wheat is not gluten-free. As a type of wheat, it naturally contains gluten, which is a protein composite found in wheat and related grains. Individuals with celiac disease or gluten sensitivity should avoid hard white wheat.
Yes, diabetics can generally eat hard white wheat in moderation as part of a balanced diet. As a whole grain, its high fiber content helps slow down sugar absorption, leading to a more gradual rise in blood glucose compared to refined grains. Portion control is still important.
Hard white wheat is primarily used for making whole wheat flour, which is excellent for baking. It's often preferred for lighter-colored whole wheat breads, rolls, tortillas, and pastries because it has a milder flavor and lighter color than hard red wheat. The berries can also be cooked and added to salads or pilafs.
hard white wheat is a versatile ingredient found in cuisines around the world. With 342 calories per 100g and 11.31 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Hard white wheat differs from hard red wheat primarily in its color and flavor profile. Hard white wheat has a lighter, tan-colored bran and a milder, sweeter flavor, making it less bitter than hard red wheat. Both are 'hard' wheats, meaning they have a high protein content suitable for yeast breads.
Whole hard white wheat berries should be stored in an airtight container in a cool, dark, dry place to prevent spoilage and insect infestation; they can last for several years. Hard white whole wheat flour should also be stored in an airtight container, preferably in the refrigerator or freezer, to extend its shelf life and prevent rancidity due to its natural oils.
'Hard' refers to the wheat's high protein content, which is ideal for baking strong, elastic doughs like those used in bread. 'White' indicates the color of the wheat kernel's bran, which is lighter in color and has a milder flavor compared to 'red' wheat varieties.
Yes, hard white wheat is a whole grain when consumed as the intact kernel (wheat berry) or when milled into whole wheat flour. This means it contains all three parts of the grain: the bran, germ, and endosperm, retaining its full nutritional value.