Grains And Cereals • Deep Nutrition Analytics
Wheat, soft white
Wheat, soft white is a grains and cereals providing 339 kcal per 100g serving, primarily fueled by carbohydrates (75.4g) for accessible carbohydrate energy. Notably, a single 100g serving delivers an exceptional 148% DV of Manganese (3.41 mg), making it an elite dietary source. Despite a higher energy concentration (3.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 10.7 g
- Carbohydrates
- 75.4 g
- Fat
- 2 g
- Fiber
- 12.7 g
Carbohydrate Quality & Sustained Energy
Wheat, soft white delivers 75.4g of carbohydrates balanced with 12.7g of fiber, yielding 62.7g 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 |
|---|---|
| Energy | 1420 kJ |
| Total Sugars | 0.4 g |
| Total lipid (fat) | 2 g |
| Carbohydrate, by difference | 75.4 g |
| Energy | 340 kcal |
| Protein | 10.7 g |
| Fiber, total dietary | 12.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.4 mg |
| Copper | 0.4 mg |
| Phosphorus | 402 mg |
| Zinc | 3.5 mg |
| Iron | 5.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 9 IU |
| Vitamin K (phylloquinone) | 1.9 µg |
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 34 mg |
| Potassium, K | 435 mg |
| Zinc, Zn | 3.5 mg |
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 90 mg |
| Phosphorus, P | 402 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 3.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 5 µg |
| Folate, food | 41 µg |
| Lutein + zeaxanthin | 220 µg |
| Folate, DFE | 41 µg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.8 mg |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.8 g |
| PUFA 18:3 | 0 g |
| Water | 10.4 g |
| Ash | 1.5 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 41 µg |
| Fatty acids, total saturated | 0.4 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 5.4 mg of dietary iron (30% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 90 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- cup168 g
Compare Wheat, soft white with Category Peers
Wheat, hard white vs Wheat, soft white
Compared to Wheat, hard white, Wheat, soft white has 4% more fiber and 1% lower calories per 100g.
Wheat, soft white vs Bulgur, dry
Compared to Bulgur, dry, Wheat, soft white has 2% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Wheat, soft white?
A standard 100-gram serving of Wheat, soft white contains 339 calories (1418 kJ), alongside 10.7g of protein, 75.4g of carbohydrates, and 2g of fat.
In common serving sizes:- 168g (cup): ~570 kcal
Is Wheat, soft white suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 62.7g of net carbs per 100g (75.4g total carbs minus 12.7g fiber), consuming Wheat, soft white will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wheat, soft white?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wheat, soft white are:
- Manganese: 3.41 mg (148% of your daily value)
- Copper: 0.426 mg (47% of your daily value)
- Phosphorus: 402 mg (32% 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 169720).