Wheat (soft white) nutrition facts

Triticum aestivum L.

100 grams of wheat, soft white contain 340 calories, 11 g of protein, 75 g of carbohydrates and 2 g of fat. It is an excellent source of manganese (148% DV), copper (47% DV), dietary fiber (45% DV) and thiamin (B1) (34% DV). Most of its calories (83%) come from carbs. It is high in fiber.

Nutrition Facts
Calories340
% Daily Value*
Total fat 1.99 g3%
Saturated fat 0.37 g2%
Cholesterol 0 mg0%
Sodium 2 mg0%
Total carbohydrate 75.4 g27%
Dietary fiber 12.7 g45%
Total sugars 0.41 g
Protein 10.7 g21%
Vitamin D 0 µg0%
Calcium 34 mg3%
Iron 5.37 mg30%
Potassium 435 mg9%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 12%Carbs 83%Fat 5%
340calories
10.7 gprotein
75.4 gcarbs
1.99 gfat

Values shown for 100 g.

Rich in

  • Manganese148%
  • Copper47%
  • Dietary fiber45%
  • Thiamin (B1)34%
  • Phosphorus32%
  • Zinc31%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E1.01 mg7%
Vitamin K1.9 µg2%
Thiamin (B1)0.41 mg34%
Riboflavin (B2)0.11 mg8%
Niacin (B3)4.77 mg30%
Pantothenic acid (B5)0.85 mg17%
Vitamin B60.38 mg22%
Folate41 µg10%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium34 mg3%
Iron5.37 mg30%
Potassium435 mg9%
Magnesium90 mg21%
Phosphorus402 mg32%
Zinc3.46 mg31%
Copper0.43 mg47%
Manganese3.41 mg148%

Fats

NutrientAmount% DV
Saturated fat0.37 g2%
Monounsaturated fat0.23 g-
Polyunsaturated fat0.84 g-

Other

NutrientAmount% DV
Water10.4 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gWheat (soft white)Category averageDifference
Calories340284+20%
Protein10.7 g8.81 g+21%
Total carbohydrate75.4 g58.5 g+29%
Total fat1.99 g2.25 g-12%
Dietary fiber12.7 g5.77 g+120%
Total sugars0.41 g0.94 g-56%
Sodium2 mg94.9 mg-98%

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Source: USDA FoodData Central, SR Legacy, FDC ID 169720. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.