Wheat, hard red spring
Whole food · Cereal Grains and Pasta
Hard red spring wheat is a robust, high-protein grain with a deep amber color and a bold, nutty flavor. Its kernels are milled into a hearty flour that provides a satisfying, chewy texture and a rich, wheaty taste. Nutritionally, it's a powerhouse, delivering an impressive 15.4 grams of protein and 12.2 grams of fiber per 100 grams.
Calorie split: 18% protein · 78% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
Bakers and chefs adore it for its high gluten content, which creates excellent structure and rise in breads. Its robust, nutty flavor adds depth to whole-grain recipes and connects people to traditional, hearty baking.
⚠️ Watch-outs & how to enjoy it better
As a common wheat variety, it contains gluten, making it unsuitable for those with celiac disease or gluten sensitivity. Its dense, high-fiber nature can cause digestive discomfort if introduced too quickly. To counteract this, increase fiber intake gradually and ensure adequate water consumption.
Key benefits
- High in plant-based protein for muscle and tissue support.
- Excellent source of dietary fiber for digestive health.
- Rich in complex carbohydrates for sustained energy.
- Contains essential minerals like iron and magnesium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Hard red spring wheat is planted in the spring and harvested in late summer, unlike winter wheat which is planted in fall and requires a cold period to develop.
Full nutrition (USDA data · scales with serving)
| Water | 12.8 g |
| Energy | 329 kcal |
| Energy | 1377 kj |
| Protein | 15.4 g |
| Total lipid (fat) | 1.9 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 68.0 g |
| Fiber, total dietary | 12.2 g |
| Total Sugars | 0.41 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 124 mg |
| Phosphorus, P | 332 mg |
| Potassium, K | 340 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.41 mg |
| Manganese, Mn | 4.1 mg |
| Selenium, Se | 70.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.50 mg |
| Riboflavin | 0.11 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.94 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 43.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 43.0 ug |
| Folate, DFE | 43.0 ug |
| Choline, total | 31.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 220 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.31 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.28 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.30 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.24 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.77 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.20 g |
| Threonine | 0.43 g |
| Isoleucine | 0.54 g |
| Leucine | 1.0 g |
| Lysine | 0.40 g |
| Methionine | 0.23 g |
| Cystine | 0.40 g |
| Phenylalanine | 0.72 g |
| Tyrosine | 0.44 g |
| Valine | 0.68 g |
| Arginine | 0.70 g |
| Histidine | 0.33 g |
| Alanine | 0.56 g |
| Aspartic acid | 0.81 g |
| Glutamic acid | 4.9 g |
| Glycine | 0.62 g |
| Proline | 1.7 g |
| Serine | 0.66 g |
FAQ
What's the difference between hard red spring and hard red winter wheat?
Hard red spring wheat is planted in spring and harvested in late summer, resulting in a higher protein content ideal for bread flour. Hard red winter wheat is planted in fall, overwinters, and is harvested in summer, often used for all-purpose flour and has a slightly lower protein level.
Is hard red spring wheat flour the same as whole wheat flour?
Not exactly. Hard red spring wheat is a specific variety. 'Whole wheat flour' can be milled from any wheat variety (spring or winter, red or white) as long as it includes the entire kernel (bran, germ, endosperm).
Why is it called 'hard'?
The term refers to the kernel's texture, which is vitreous (glassy) and hard, not soft or chalky. This hardness is linked to its high protein (gluten) content, which is desirable for bread-making.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.29 kcal/g · 19% calories from protein · 12.2 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.