Hard White Wheat: Nutritional Benefits, Uses, and Recipe Ideas
Hard White Wheat: Nutritional Information
Hard white wheat is a nutritious and versatile grain, offering a variety of health benefits. Known for its mild flavor and high nutrient content, it is an excellent choice for baking, cooking, and adding texture to various dishes. Below is a detailed breakdown of its nutritional profile per 100g:
Nutritional Breakdown
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | 342 kcal |
| Protein | 11.31 g |
| Total Fat | 1.71 g |
| Saturated Fat | 0.277 g |
| Carbohydrates | 75.9 g |
| Fiber | 12.2 g |
| Sugar | 0.41 g |
| Calcium | 32.0 mg |
| Iron | 4.56 mg |
| Magnesium | 93.0 mg |
| Phosphorus | 355.0 mg |
| Potassium | 432.0 mg |
| Sodium | 2.0 mg |
| Zinc | 3.33 mg |
| Copper | 0.363 mcg |
| Manganese | 3.821 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.387 mg |
| Riboflavin (Vitamin B2) | 0.108 mg |
| Niacin (Vitamin B3) | 4.381 mg |
| Vitamin B6 | 0.368 mg |
| Folate | 38.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.01 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Hard white wheat is a gluten-containing grain. Therefore, individuals with celiac disease or gluten sensitivity should avoid consuming it.
Dietary Preferences
- Gluten: Contains gluten, unsuitable for those with gluten intolerance.
- Vegan: Suitable for vegan diets.
- Vegetarian: Suitable for vegetarian diets.
- Low in Saturated Fat: Hard white wheat is low in saturated fat, making it a heart-healthy option.
- High in Fiber: It is a good source of dietary fiber, which can contribute to digestive health and help in maintaining a balanced weight.
Advice for Use
Hard white wheat is an excellent option for making whole wheat flour, which can be used in a variety of baked goods, including bread, muffins, and cookies. The high fiber content also makes it a great addition to soups, stews, and other dishes where a hearty texture is desired. Incorporating hard white wheat into your diet can provide long-lasting energy, making it ideal for anyone leading an active lifestyle.
Conclusion
Rich in essential nutrients like protein, fiber, and minerals, hard white wheat is a versatile ingredient that can be used in a wide array of recipes. Its health benefits, including its contribution to cardiovascular health, digestive wellness, and energy production, make it a valuable staple for anyone looking to maintain a balanced diet. However, it is important to be mindful of its gluten content for those with specific dietary restrictions.
