Soft white wheat
Categories
| Macros | per 100 g |
|---|---|
| Calories | 340 kcal |
| Protein | 10.7 g |
| Fat | 2.0 g |
| Carbs | 75.4 g |
Soft white wheat is a variety of whole wheat grain with a lower protein content than hard wheats, typically milled into flour for cakes, pastries, crackers and flatbreads where a tender crumb is desired. The raw grain is occasionally cooked whole as a berry in grain salads or porridges. Per 100 g, it provides 340 kcal, 10.7 g of protein, 2 g of fat, 75.4 g of carbohydrates and a notable 12.7 g of dietary fibre, with very little sugar (0.4 g). It is a meaningful source of potassium (435 mg), phosphorus (402 mg) and magnesium (90 mg) per 100 g, alongside folate at 41 mcg and niacin at 4.766 mg. Suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in soft white wheat?
Raw soft white wheat contains 340 kcal per 100 g, coming primarily from its 75.4 g of carbohydrates. A typical cooked serving of around 45 g dry grain would contribute roughly 150 kcal before cooking.
How much potassium is in soft white wheat?
Soft white wheat provides 435 mg of potassium per 100 g of raw grain, making it a relatively good source among cereal grains. Phosphorus is similarly notable at 402 mg per 100 g.
Is soft white wheat high in fibre?
Yes — soft white wheat contains 12.7 g of dietary fibre per 100 g, which is considerably higher than refined white flour. This reflects the intact bran present in the whole grain.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 340 kcal |
| Protein | 10.7 g |
| Fat | 2.0 g |
| Carbs | 75.4 g |
| Sugars | 0.41 g |
| Fiber | 12.7 g |
| Starch | 51.9 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.37 g |
| Monounsaturated | 0.23 g |
| Polyunsaturated | 0.84 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 34.0 mg |
| Iron | 5.4 mg |
| Magnesium | 90.0 mg |
| Phosphorus | 402 mg |
| Potassium | 435 mg |
| Sodium | 2.0 mg |
| Zinc | 3.5 mg |
| Copper | 0.43 mg |
| Manganese | 3.4 mg |
| Selenium | 3.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.0 mg |
| Vitamin K | 1.9 mcg |
| Thiamin (B1) | 0.41 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 4.8 mg |
| Pantothenic acid (B5) | 0.85 mg |
| Vitamin B6 | 0.38 mg |
| Folate (B9) | 41.0 mcg |
| Vitamin B12 | 0 mcg |
