Grains And Cereals • Deep Nutrition Analytics
Wheat flour, whole-grain, soft wheat
As a recognized grains and cereals, Wheat flour, whole-grain, soft wheat delivers 332 calories per 100g, with energy primarily anchored by carbohydrates (74.5g) to support daily activity. Standing out in micronutrient concentration, it provides 148% of your daily value for Manganese (3.4 mg) in a standard 100g portion. A higher calorie density (3.3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 9.6 g
- Carbohydrates
- 74.5 g
- Fat
- 1.9 g
- Fiber
- 13.1 g
Carbohydrate Quality & Sustained Energy
Wheat flour, whole-grain, soft wheat delivers 74.5g of carbohydrates balanced with 13.1g of fiber, yielding 61.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 9.6 g |
| Energy | 1390 kJ |
| Fiber, total dietary | 13.1 g |
| Total lipid (fat) | 1.9 g |
| Carbohydrate, by difference | 74.5 g |
| Energy | 332 kcal |
| Total Sugars | 1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.4 mg |
| Copper | 0.5 mg |
| Magnesium | 117 mg |
| Zinc | 3 mg |
| Phosphorus | 323 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 1.9 µg |
| Vitamin A, IU | 9 IU |
| Vitamin E (alpha-tocopherol) | 0.5 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 117 mg |
| Phosphorus, P | 323 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 3.4 mg |
| Calcium, Ca | 33 mg |
| Potassium, K | 394 mg |
| Zinc, Zn | 3 mg |
| Selenium, Se | 12.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 28 µg |
| Folate, food | 28 µg |
| Fatty acids, total saturated | 0.4 g |
| Ash | 1.5 g |
| Carotene, beta | 5 µg |
| Lutein + zeaxanthin | 220 µg |
| Niacin | 5.3 mg |
| Pantothenic acid | 1 mg |
| Choline, total | 31.2 mg |
| Folate, DFE | 28 µg |
| Fatty acids, total monounsaturated | 0.3 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| Water | 12.4 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 3.7 mg of dietary iron (21% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 117 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Compare Wheat flour, whole-grain, soft wheat with Category Peers
Wheat, soft red winter vs Wheat flour, whole-grain, soft wheat
Compared to Wheat, soft red winter, Wheat flour, whole-grain, soft wheat has 5% more fiber and 1% higher calories per 100g.
Rye grain vs Wheat flour, whole-grain, soft wheat
Compared to Rye grain, Wheat flour, whole-grain, soft wheat has 13% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Wheat flour, whole-grain, soft wheat?
A standard 100-gram serving of Wheat flour, whole-grain, soft wheat contains 332 calories (1389 kJ), alongside 9.6g of protein, 74.5g of carbohydrates, and 1.9g of fat.
Is Wheat flour, whole-grain, soft wheat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 61.4g of net carbs per 100g (74.5g total carbs minus 13.1g fiber), consuming Wheat flour, whole-grain, soft wheat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wheat flour, whole-grain, soft wheat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wheat flour, whole-grain, soft wheat are:
- Manganese: 3.4 mg (148% of your daily value)
- Copper: 0.475 mg (53% of your daily value)
- Magnesium: 117 mg (28% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168944).