Know what’s on your plate
Soft white wheat
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 340 kcal —
- Protein 11 g 21%
- Carbohydrate 63 g 23%
- Fat 2 g 3%
- Saturated fat 0.4 g 2%
- Fibre 13 g 45%
- Sugars 0.4 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 7%
- Vitamin K 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) 41 µg 10%
- Vitamin B12 0 µg 0%
Minerals
- 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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 340 | 11 g | 63 g | 2 g |
| 1 × cup | 168 g | 571 | 18 g | 105 g | 3.3 g |
| 2 × cup | 336 g | 1142 | 36 g | 211 g | 6.7 g |
| ½ × cup | 84 g | 286 | 9 g | 53 g | 1.7 g |
| 3 × cup | 504 g | 1714 | 54 g | 316 g | 10 g |
| 4 × cup | 672 g | 2285 | 72 g | 421 g | 13 g |
Similar foods
- Hard white wheat342 kcal / 100 g
- Soft wheat grain336 kcal / 100 g
- Soft red winter wheat331 kcal / 100 g
- Cake white wheat flourenriched362 kcal / 100 g
- White wheat flourindustrial, 9% protein, bleached, enriched367 kcal / 100 g
- Bread white wheat flourenriched361 kcal / 100 g
- All-purpose white wheat flourunenriched364 kcal / 100 g
- White corn grain365 kcal / 100 g
- Cake flourwhite wheat368 kcal / 100 g
- High gluten flourwhite wheat319 kcal / 100 g
Questions about Soft white wheat
How do you cook soft white wheat berries?
Rinse the kernels, then simmer them in plenty of water until tender, about 30–45 minutes; soak them overnight first to shorten the cooking. Drain well, or cook them in stock for a savoury pilaf.
What can you make with soft white wheat?
Use the cooked kernels in grain salads with herbs, chopped vegetables and a lemon dressing, or add them to soups and stews near the end. They also work as a pilaf base with mushrooms or roasted aubergine.
How should you store soft white wheat?
Keep uncooked kernels in an airtight container in a cool, dry cupboard, away from heat and moisture. Refrigerate cooked wheat in a covered container and use it within a few days.
Can you use soft white wheat instead of hard white wheat?
Usually, yes, in soups, salads and pilafs, though soft kernels may cook more quickly and become tender sooner. For bread-making, the difference matters more: hard wheat’s stronger gluten-forming qualities generally suit a chewy loaf better.
How does soft white wheat compare with soft white wheat flour?
The kernels have 13 g of fibre per 100 g, while soft plain white wheat flour has 4 g. Flour is milled and behaves differently in recipes, so it is not a like-for-like substitute for whole kernels.
Does soft white wheat contain gluten?
Yes. Wheat naturally contains gluten, so soft white wheat is not suitable for a gluten-free recipe; choose a grain such as rice or quinoa instead.
What is a typical portion of soft white wheat, and what does it provide?
A portion of uncooked kernels is about 50 g, which makes a larger amount once cooked. That portion provides 6.4 g of fibre and 5.3 g of protein.
Source: USDA FoodData Central 169720 · per 100 g · carbohydrate per EU label, fibre excluded
