Grains and pasta

Wheat, soft white

Per 100 g

Calories: 340 kcal
Protein: 11 g
Fiber: 13 g
Fat: 2 g

Low fat 5% of its calories come from fat. Our scale

All nutrients

Per 100 g of wheat, soft white. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	75 g	27%
Protein	11 g	21%
Fat	2 g	3%
Water	10 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	13 g	45%
Sugars	0.41 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.37 g	2%
Monounsaturated fat	0.23 g
Polyunsaturated fat	0.84 g
Omega 3	0.04 g
Omega 6	0.8 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Vitamin E	1 mg	7%
Vitamin K1	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 (DFE)	41 µg	10%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	34 mg	3%
Iron	5.4 mg	30%
Magnesium	90 mg	21%
Phosphorus	402 mg	32%
Potassium	435 mg	9%
Sodium	2 mg	0%
Zinc	3.5 mg	31%
Copper	0.43 mg	47%
Manganese	3.4 mg	148%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	168 g	571 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.