Soft white wheat nutrition facts
Per 1 cup · 168 g
of a 2,000 cal day
- Protein18g12% of calories
- Carbs127g83% of calories
- Fat3.3g5% of calories
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Soft white wheat (1 cup, 168 g) has 571 calories, with 18 g of protein, 127 g of carbohydrates and 3.3 g of fat. Most of its energy comes from carbs (83% of calories). It is high in protein (36% DV), dietary fiber (76% DV) and thiamine (57% DV).
High in
20%+ of the daily value
- Protein36%
- Dietary fiber76%
- Thiamine57%
- Niacin50%
- Vitamin B649%
- Pantothenic acid29%
Good source of
10–19% of the daily value
- Vitamin E11%
- Riboflavin (B2)14%
- Folate (B9)17%
- Potassium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (168 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 1 mg | 57% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 8 mg | 50% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 57 mg | 6% |
| Iron | 9 mg | 113% |
| Potassium | 731 mg | 16% |
| Magnesium | 151 mg | 36% |
| Phosphorus | 675 mg | 96% |
| Zinc | 6 mg | 53% |
| Copper | 1 mg | 80% |
| Manganese | 6 mg | 249% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 8 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 571 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 108minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 80minSwimming laps
Common questions
How many calories are in Soft white wheat?
One serving of Soft white wheat (1 cup) has 571 calories, which works out to 340 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Soft white wheat high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Soft white wheat keto-friendly?
It is hard to fit into a strict keto diet. One serving has 105 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Soft white wheat?
3.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Soft white wheat?
0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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