Wheat, soft white
FDC 169720cup (168 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +2 vs Grains & pasta medianSoft white wheat scores 66 of 100, a Good band result ranking 23 of 60 in Grains & pasta, with dietary fiber as its strongest nutrient at 45% DV. Iron follows at 30% DV, protein at 21% DV, and magnesium also at 21% DV, a profile built around bran and germ rather than any single trace mineral.
This softer wheat variety is the one millers favor for cakes, pastries, and delicate baked goods, since its lower protein content produces a finer, more tender crumb than bread wheat. A cup of the whole grain is 168 g and 340 calories per 100 g, and with sodium at just 2 mg per 100 g, it is a blank canvas that takes on whatever a recipe adds to it.
See how this score is calculated, build a plate around wheat, soft white, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | 17% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 13 g | 45% |
| Sugars | 0.41 g | |
| Protein | 11 g | 21% |
| Potassium | 435 mg | 9% |
| Calcium | 34 mg | 3% |
| Iron | 5.4 mg | 30% |
| Magnesium | 90 mg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 571 kcal | 29% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.62 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.4 mg | 0% |
| Carbohydrate | 127 g | 46% |
| Dietary fiber | 21 g | 76% |
| Sugars | 0.69 g | |
| Protein | 18 g | 36% |
| Potassium | 731 mg | 16% |
| Calcium | 57 mg | 4% |
| Iron | 9 mg | 50% |
| Magnesium | 151 mg | 36% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 169720Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
BuckwheatDensity 66 vs 66Rye grainDensity 66 vs 66Wheat, hard red springDensity 67 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Soft white wheat has less gluten-forming protein than hard wheat varieties, so it is traditionally milled into flour for cakes, pastries, and flatbreads rather than chewy yeasted bread. The whole berries, less commonly used, can be simmered and eaten like rice or added to soups and salads for a chewy bite. Its flavor is mild and slightly sweet compared to harder wheat, which is part of why it suits delicate baked goods.
Whole wheat berries store far longer than flour, since the bran and germ are still intact, so keep them in an airtight container in a cool, dry pantry away from heat. A cup provides 12.7 grams of fiber (45% DV) and a strong 30% of the Daily Value for iron, along with 10.7 grams of protein, making the whole berries a fiber-rich, low-sodium (2 mg) addition to grain bowls even though the flour is more commonly used for baking.
Frequently asked questions about wheat, soft white
How many calories are in soft white wheat?
A cup of soft white wheat berries (168 grams) has 340 calories.
Is soft white wheat a good source of iron?
Yes, a cup provides 30% of the Daily Value for iron, along with 45% for fiber.
What is soft white wheat used for?
It is lower in gluten-forming protein than hard wheat, so it is typically milled into flour for cakes, pastries, and flatbreads rather than chewy bread loaves.