Wheat, soft white

1 cup (168 g): 571 kcal, 18 g protein, 126.6 g carbohydrate and 3.3 g fat.

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Nutrition Facts

Serving size1 cup (168 g)

Amount per serving

Calories570

% Daily Value*

Total Fat 3.5g	4%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 127g	46%
Dietary Fiber 21g	76%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 18g	36%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 9mg	50%
Potassium 730mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (168 g) gives you

High in Protein (36% DV), Dietary fiber (76% DV), Iron (50% DV), Magnesium (36% DV), Phosphorus (54% DV), Zinc (53% DV), Copper (80% DV), Manganese (249% DV), Thiamin (B1) (57% DV), Niacin (B3) (50% DV), Pantothenic acid (B5) (29% DV), Vitamin B6 (37% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

12% protein · 83% carbohydrate · 5% fat

Protein: 18 g 12%
Carbs: 127 g 83%
Fat: 3 g 5%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 22% of foods
Protein: more than 54% of foods
Total fat: less than 65% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 60% of foods
Sodium: less than 94% of foods

All nutrients (36)

Amounts for 1 cup (168 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	571 kcal	340 kcal
Protein	18 g	10.7 g	36%
Carbohydrate	127 g	75.4 g	46%
Dietary fiber	21.3 g	12.7 g	76%
Total sugars	0.689 g	0.41 g
Water	17.5 g	10.4 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.34 g	1.99 g	4%
Saturated fat	0.618 g	0.368 g	3%
Monounsaturated fat	0.381 g	0.227 g
Polyunsaturated fat	1.41 g	0.837 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	57.1 mg	34 mg	4%
Iron	9.02 mg	5.37 mg	50%
Magnesium	151 mg	90 mg	36%
Phosphorus	675 mg	402 mg	54%
Potassium	731 mg	435 mg	16%
Sodium	3.36 mg	2 mg	0%
Zinc	5.81 mg	3.46 mg	53%
Copper	0.716 mg	0.426 mg	80%
Manganese	5.72 mg	3.41 mg	249%

Vitamins (12)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.7 mg	1.01 mg	11%
Vitamin K	3.19 mcg	1.9 mcg	3%
Thiamin (B1)	0.689 mg	0.41 mg	57%
Riboflavin (B2)	0.18 mg	0.107 mg	14%
Niacin (B3)	8.01 mg	4.77 mg	50%
Pantothenic acid (B5)	1.43 mg	0.85 mg	29%
Vitamin B6	0.635 mg	0.378 mg	37%
Folate	68.9 mcg	41 mcg	17%
Vitamin B12	0 mcg	0 mcg	0%

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169720(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.