Calories in Wheat, soft white
Generic food Grains and Pasta
Wheat, soft white contains 340 kcal per 100 g. A typical serving of 1 cup (168 g) provides about 571 kcal.
Roughly 83% of its calories come from carbohydrates, with 12% from protein and 5% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 148% of the Daily Value for manganese, 47% of the Daily Value for copper and 34% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 340 kcal | |
| Total fat ? | 2 g | 3% |
| Saturated fat ? | 0.37 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 75.4 g | 27% |
| Dietary fiber C | 12.7 g | 45% |
| Total sugars I | 0.41 g | |
| Protein ? | 10.7 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 1 mg | 7% |
| Vitamin K I | 1.9 µg | 2% |
| Thiamin (B1) ? | 0.41 mg | 34% |
| Riboflavin (B2) ? | 0.11 mg | 8% |
| Niacin (B3) ? | 4.8 mg | 30% |
| Pantothenic acid (B5) ? | 0.85 mg | 17% |
| Vitamin B6 ? | 0.38 mg | 22% |
| Folate (B9) C | 41 µg | 10% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 34 mg | 3% |
| Iron ? | 5.4 mg | 30% |
| Magnesium ? | 90 mg | 21% |
| Phosphorus ? | 402 mg | 32% |
| Potassium ? | 435 mg | 9% |
| Zinc ? | 3.5 mg | 31% |
| Copper ? | 0.43 mg | 47% |
| Manganese ? | 3.4 mg | 148% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 83%
- Fat 5%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.7 gabove the median for cereal grains and pasta (median 9 g)
- Fiber12.7 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.41 gbelow the median for cereal grains and pasta (median 0.64 g)
- Fat2 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.37 gabove the median for cereal grains and pasta (median 0.29 g)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water10.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.23 g |
|---|---|
| Polyunsaturated fat ? | 0.84 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.8 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 Z | 0 g |
| SFA 12:0 Z | 0 g |
| SFA 14:0 ? | 0.003 g |
| SFA 16:0 ? | 0.35 g |
| SFA 18:0 ? | 0.018 g |
| MUFA 18:1 ? | 0.22 g |
| PUFA 18:3 ? | 0.036 g |
| PUFA 20:4 Z | 0 g |
| MUFA 16:1 ? | 0.01 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 Z | 0 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
Carotenoids (7)
| Beta-carotene I | 5 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 220 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 10.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.5 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,423 kJ |
| Vitamin A, IU C | 9 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 41 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Wheat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat, hard red spring | 329 | 15.4 g | 68 g | 1.9 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
| Wheat, soft red winter | 331 | 10.4 g | 74.2 g | 1.6 g |
| Wheat, hard white | 342 | 11.3 g | 75.9 g | 1.7 g |
| Wheat, durum | 339 | 13.7 g | 71.1 g | 2.5 g |
| Wheat, sprouted | 198 | 7.5 g | 42.5 g | 1.3 g |
| Wheat, khorasan, uncooked Raw | 337 | 14.5 g | 70.6 g | 2.1 g |
| Wheat, khorasan, cooked Cooked | 132 | 5.7 g | 27.6 g | 0.83 g |
| Wheat, durum, puffed | 375 | 16.6 g | 70.9 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat flour, whole-grain, soft wheat | 332 | 9.6 g | 74.5 g | 2 g |
| Rye flour, medium | 349 | 10.9 g | 75.4 g | 1.5 g |
| Flour, barley | 357 | 8.7 g | 77.4 g | 2.5 g |
| Flour, rye | 351 | 8.4 g | 77.2 g | 1.9 g |
| Rye grain | 338 | 10.3 g | 75.9 g | 1.6 g |
| Winter wheat, hard red, puffed, organic | 375 | 11 g | 77.9 g | 2.2 g |
| Triticale flour, whole-grain | 338 | 13.2 g | 73.1 g | 1.8 g |
| Flour, buckwheat | 334 | 8.9 g | 75 g | 2.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in wheat?
100 g of wheat has 340 kcal. 1 cup (168 g): about 571 kcal.
Is wheat high in protein?
Wheat contains 10.7 g of protein per 100 g (21% of the 50 g Daily Value), or 18 g in 1 cup (168 g). About 12% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in wheat?
Wheat has 75.4 g of total carbohydrates per 100 g, including 12.7 g of fiber and 0.41 g of sugars.
How much fat is in wheat?
Wheat contains 2 g of fat per 100 g, of which 0.37 g is saturated (2% of the Daily Value).
What vitamins and minerals does wheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (148% DV), copper (47% DV), Thiamin (B1) (34% DV), phosphorus (32% DV) and zinc (31% DV). The full list is in the vitamins and minerals table above.
How much sodium is in wheat?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does wheat have the same nutrition not specified and raw?
No. Per 100 g, wheat, soft white has 340 kcal, while wheat, khorasan, uncooked has 337 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169720. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.