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[N]extrient

Wheat Flour Whole-grain Soft Wheat

SR Legacy·Comprehensive Reference Data

Wheat flour, whole-grain, soft wheat

Cereal Grains and Pasta

A 100g serving covers 148% of the daily recommended Manganese, making Wheat Flour Whole-grain Soft Wheat one of the more concentrated dietary sources of this nutrient. Wheat Flour Whole-grain Soft Wheat is primarily a carbohydrate source, delivering 74.5g of carbs with minimal fat at 1.9g per 100g. Wheat Flour Whole-grain Soft Wheat packs 332 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 3mg of sodium, Wheat Flour Whole-grain Soft Wheat is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Flour Whole-grain Soft Wheat provides 13.1g of dietary fiber per 100g (47% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Flour Whole-grain Soft Wheat delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories332KCAL
Protein9.6G
Fat1.9G
Carbs74.5G
Fiber13.1G

Calorie Distribution

354kcal
  • Protein11%9.6 g
  • Fat5%1.9 g
  • Carbs84%74.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water12.4G
Energy332KCAL
Protein9.6G
Total lipid (fat)1.9G
Carbohydrate, by difference74.5G
Fiber, total dietary13.1G
Total Sugars1.0G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.30MG
Riboflavin0.19MG
Niacin5.3MG
Vitamin B-60.19MG
Folate, total28.0UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.53MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca33.0MG
Iron, Fe3.7MG
Magnesium, Mg117MG
Phosphorus, P323MG
Potassium, K394MG
Sodium, Na3.0MG
Zinc, Zn3.0MG
Copper, Cu0.47MG
Manganese, Mn3.4MG
Selenium, Se12.7UG
Energy1391kJ
Ash1.5G
Pantothenic acid1.0MG
Folic acid0UG
Folate, food28.0UG
Folate, DFE28.0UG
Choline, total31.2MG
Retinol0UG
Carotene, beta5.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin220UG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.43G
Fatty acids, total monounsaturated0.28G
Fatty acids, total polyunsaturated1.2G

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Wheat Soft Red Winter

331 kcal10.35g protein

Rye Grain

338 kcal10.34g protein

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Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water No Salt

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Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water Salt

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Cereals Ready-to-eat Post Shredded Wheat Original Spoon-size

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Nutrient Highlights

  • Wheat Flour Whole-grain Soft Wheat is a excellent source of Fiber (47% DV) — see top foods ranked by Fiber
  • Wheat Flour Whole-grain Soft Wheat is a excellent source of Magnesium (28% DV) — see top foods ranked by Magnesium
  • Wheat Flour Whole-grain Soft Wheat is a excellent source of Zinc (27% DV) — see top foods ranked by Zinc
  • Wheat Flour Whole-grain Soft Wheat is a excellent source of Iron (21% DV) — see top foods ranked by Iron
  • Wheat Flour Whole-grain Soft Wheat is a good source of Protein (19% DV) — see top foods ranked by Protein

Dietary Considerations

  • Wheat Flour Whole-grain Soft Wheat is naturally low in sodium at 3mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (13.1g) and low fat profile makes Wheat Flour Whole-grain Soft Wheat a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Wheat Flour Whole-grain Soft Wheat provides 3.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Magnesium: top 6% (#496 of 8,262)
  • Iron: top 12% (#991 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories332
% Daily Value*
Total Fat 1.9G3%
Cholesterol 0MG0%
Sodium 3.0MG0%
Total Carbohydrate 74.5G27%
Dietary Fiber 13.1G47%
Total Sugars 1.0G
Protein 9.6G19%
Vitamin D 0UG0%
Calcium 33.0MG3%
Iron 3.7MG21%
Potassium 394MG8%

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

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168944.

View on USDA FoodData Central →