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[N]extrient

Wheat Soft White

SR Legacy·Comprehensive Reference Data

Wheat, soft white

Cereal Grains and Pasta

A 100g serving covers 148% of the daily recommended Manganese, making Wheat Soft White one of the more concentrated dietary sources of this nutrient. Wheat Soft White is primarily a carbohydrate source, delivering 75.4g of carbs with minimal fat at 2g per 100g. Wheat Soft White packs 340 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Wheat Soft White is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Soft White provides 12.7g of dietary fiber per 100g (45% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Soft White delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories340KCAL
Protein10.7G
Fat2G
Carbs75.4G
Fiber12.7G

Calorie Distribution

362kcal
  • Protein12%10.7 g
  • Fat5%2 g
  • Carbs83%75.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water10.4G
Energy340KCAL
Protein10.7G
Total lipid (fat)2.0G
Carbohydrate, by difference75.4G
Fiber, total dietary12.7G
Total Sugars0.41G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.41MG
Riboflavin0.11MG
Niacin4.8MG
Vitamin B-60.38MG
Folate, total41.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)1.0MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca34.0MG
Iron, Fe5.4MG
Magnesium, Mg90.0MG
Phosphorus, P402MG
Potassium, K435MG
Sodium, Na2.0MG
Zinc, Zn3.5MG
Copper, Cu0.43MG
Manganese, Mn3.4MG
Energy1423kJ
Ash1.5G
Pantothenic acid0.85MG
Folic acid0UG
Folate, food41.0UG
Folate, DFE41.0UG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta5.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU9.0IU
Lycopene0UG
Lutein + zeaxanthin220UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.37G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.003G
SFA 16:00.35G
SFA 18:00.02G
Fatty acids, total monounsaturated0.23G
MUFA 16:10.01G
MUFA 18:10.22G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.84G
PUFA 18:20.80G
PUFA 18:30.04G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (168g)57118g3.3g126.6g

Scaled from Wheat Soft White's per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Wheat Flour 10% Protein Unbleached

366 kcal9.7g protein

Rice Brown Long-grain (Raw (includes Foods for Usda's Food Distribution Program))

367 kcal7.5g protein

Rice Noodles Dry

364 kcal6g protein

Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program))

149 kcal6g protein

Barley Hulled

354 kcal12.5g protein

Sorghum Whole Grain White Dry (Raw)

10.1g protein

Nutritionally Similar Foods

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

Wheat Hard White

342 kcal11.31g protein

Wheat Flour Whole-grain Soft Wheat

332 kcal9.61g protein

Barley Flour or Meal

345 kcal10.5g protein

Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water No Salt

61 kcal2.08g protein

Rye Grain

338 kcal10.34g protein

Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water Salt

61 kcal2.07g protein

Nutrient Highlights

  • Wheat Soft White is a excellent source of Fiber (45% DV) — see top foods ranked by Fiber
  • Wheat Soft White is a excellent source of Zinc (31% DV) — see top foods ranked by Zinc
  • Wheat Soft White is a excellent source of Iron (30% DV) — see top foods ranked by Iron
  • Wheat Soft White is a excellent source of Protein (21% DV) — see top foods ranked by Protein
  • Wheat Soft White is a excellent source of Magnesium (21% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • With 435mg of potassium per 100g, individuals on a renal diet should moderate their intake of Wheat Soft White. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Wheat Soft White is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (12.7g) and low fat profile makes Wheat Soft White a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Wheat Soft White provides 5.4mg 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)
  • Iron: top 7% (#578 of 8,262)
  • Magnesium: top 8% (#661 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
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories340
% Daily Value*
Total Fat 2.0G3%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 75.4G27%
Dietary Fiber 12.7G45%
Total Sugars 0.41G
Protein 10.7G21%
Vitamin D 0UG0%
Calcium 34.0MG3%
Iron 5.4MG30%
Potassium 435MG9%

* 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: 169720.

View on USDA FoodData Central →