USDA Standard Reference · Cereal Grains and Pasta
Wheat flour, whole-grain, soft wheat
According to USDA FoodData Central (FDC ID 168944, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 332
- Caloriesmoderate density
- 9.6g
- Proteingood source · 19% DV
- 74.5g
- Carbshigh · 27% DV
- 1.9g
- Fatlow · 3% DV
Wheat flour, whole-grain, soft wheat contains 332 calories per 100g according to USDA FoodData Central. It has 9.6g of protein, 1.9g of fat, and 74.5g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 50% of USDA whole foods
The verdict
Wheat flour, whole-grain, soft wheat is fiber-rich, with 13.1g of dietary fiber per 100g.
- 9.6g
- protein per 100g
- Top 50%
- protein vs USDA whole foods
- 332
- calories per 100g
- 13.1g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Wheat flour, whole-grain, soft wheat contains 332 calories per 100g, according to the USDA FoodData Central database. It provides 9.6g of protein, 1.9g of fat, and 74.5g of carbohydrates per 100g. Dietary fiber: 13.1g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Wheat flour, whole-grain, soft wheat is catalogued there as FDC ID 168944, a usda standard reference entry, in the "Cereal Grains and Pasta" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Wheat flour, whole-grain, soft wheat reads as good fiber source, low fat, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Cereal Grains and Pasta group for context.
Nutritional Value at a Glance
Wheat flour, whole-grain, soft wheat is a carbohydrate-dense food that can serve as a quick energy source.
At 47% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (21% DV).
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Wheat
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
332 kcal = 17% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Wheat flour, whole-grain, soft wheat compares to Cereal Grains and Pasta
Per 100 g, against the average across all cereal grains and pasta foods in USDA FoodData Central.
54% Higher in protein than 54% of cereal grains and pasta on record.
Category averages computed live across the USDA Cereal Grains and Pasta group. Compare against a specific food →
Where Wheat flour, whole-grain, soft wheat ranks on protein
Its 9.6g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Wheat flour, whole-grain, soft wheat vs every USDA reference food
USDA reference (whole) foods with a protein value
10 Top 50% higher than 50% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Wheat flour, whole-grain, soft wheat sits among Cereal Grains and Pasta
Plotted by protein and calorie percentile among the 191 Cereal Grains and Pasta foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Wheat flour, whole-grain, soft wheat: 58th protein percentile, 36th calorie percentile among Cereal Grains and Pasta foods
Read the chart as text
- Vital wheat gluten: Protein percentile 99, Calorie percentile 85
- Oat bran, cooked: Protein percentile 14, Calorie percentile 0
- Rice, white, medium-grain, enriched, cooked: Protein percentile 6, Calorie percentile 13
- Rye flour, light: Protein percentile 60, Calorie percentile 51
- Wheat flour, white, all-purpose, enriched, bleached: Protein percentile 62, Calorie percentile 73
- Pasta, homemade, made with egg, cooked: Protein percentile 26, Calorie percentile 13
- Noodles, japanese, somen, dry: Protein percentile 72, Calorie percentile 50
- Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry: Protein percentile 87, Calorie percentile 63
- Cornmeal, degermed, enriched, white: Protein percentile 38, Calorie percentile 85
- Cornmeal, degermed, unenriched, yellow: Protein percentile 38, Calorie percentile 85
- Wheat flour, white, all-purpose, enriched, unbleached: Protein percentile 62, Calorie percentile 73
- Sorghum flour, whole-grain: Protein percentile 51, Calorie percentile 57
- Couscous, cooked: Protein percentile 16, Calorie percentile 6
- Rice, white, long-grain, parboiled, enriched, dry: Protein percentile 43, Calorie percentile 91
- Rice flour, white, unenriched: Protein percentile 31, Calorie percentile 79
- Wheat, durum: Protein percentile 88, Calorie percentile 41
- Pasta, fresh-refrigerated, plain, cooked: Protein percentile 25, Calorie percentile 18
- Noodles, flat, crunchy, Chinese restaurant: Protein percentile 62, Calorie percentile 99
- Rice noodles, dry: Protein percentile 31, Calorie percentile 73
- Corn flour, yellow, masa, enriched: Protein percentile 52, Calorie percentile 69
- Rice, white, long-grain, regular, raw, unenriched: Protein percentile 40, Calorie percentile 76
- Barley, hulled: Protein percentile 76, Calorie percentile 48
- Corn flour, whole-grain, yellow: Protein percentile 36, Calorie percentile 60
- Bulgur, dry: Protein percentile 76, Calorie percentile 43
- Wheat flour, whole-grain, soft wheat: Protein percentile 58, Calorie percentile 36
Read the chart
Wheat flour, whole-grain, soft wheat ranks at the 58th percentile for protein and the 36th percentile for calories among Cereal Grains and Pasta foods (n=191). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Vital wheat gluten: 99th protein percentile, 85th calorie percentile
- Oat bran, cooked: 14th protein percentile, 0th calorie percentile
- Rice, white, medium-grain, enriched, cooked: 6th protein percentile, 13th calorie percentile
- Rye flour, light: 60th protein percentile, 51st calorie percentile
- Wheat flour, white, all-purpose, enriched, bleached: 62nd protein percentile, 73rd calorie percentile
- Pasta, homemade, made with egg, cooked: 26th protein percentile, 13th calorie percentile
- Noodles, japanese, somen, dry: 72nd protein percentile, 50th calorie percentile
- Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry: 87th protein percentile, 63rd calorie percentile
- Cornmeal, degermed, enriched, white: 38th protein percentile, 85th calorie percentile
- Cornmeal, degermed, unenriched, yellow: 38th protein percentile, 85th calorie percentile
- Wheat flour, white, all-purpose, enriched, unbleached: 62nd protein percentile, 73rd calorie percentile
- Sorghum flour, whole-grain: 51st protein percentile, 57th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 74.5 G | 27% |
| Energy | 332 KCAL | |
| Fiber, total dietary | 13.1 G | 47% |
| Protein | 9.6 G | 19% |
| Total Sugars | 1.0 G | |
| Total lipid (fat) | 1.9 G | 3% |
| Ash | 1.5 G | |
| Energy | 1391.0 kJ | |
| Water | 12.4 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 31 MG | |
| Folate, DFE | 28.0 UG | |
| Folate, food | 28.0 UG | |
| Folate, total | 28.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 5 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin K (phylloquinone) | 1.9 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 33 MG | 3% |
| Iron, Fe | 4 MG | 21% |
| Potassium, K | 394 MG | 8% |
| Sodium, Na | 3 MG | 0% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 5.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 117 MG | |
| Manganese, Mn | 3 MG | |
| Phosphorus, P | 323 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 12.7 UG | |
| Vitamin A, IU | 9 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 3 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.43 G | 2% |
| Fatty acids, total monounsaturated | 0.28 G | |
| Fatty acids, total polyunsaturated | 1.2 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 220.0 UG |
Key takeaways
- Wheat flour, whole-grain, soft wheat delivers 9.6g of protein per 100g, more than 50% of USDA whole foods. See the protein ranking
- It carries 332 calories per 100g - about at or above the cereal grains and pasta average of 288. Compare cereal grains and pasta
- Its standout micronutrient is iron, fe, at 21% of the Daily Value per 100g.
- Based on its per-100g profile, it fits good fiber source, low fat, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Wheat, soft red winter
Cornmeal, yellow, self-rising, bolted, plain, enriched
Cornmeal, white, self-rising, bolted, plain, enriched
Wheat, hard red spring
Sorghum grain
Buckwheat flour, whole-groat
→ Compare Wheat flour, whole-grain, soft wheat side-by-side with Wheat and Cornmeal
Similar Protein Content
Other foods in Cereal Grains and Pasta closest to 9.6g protein per 100g, useful for protein-matched substitutions.
Wheat flour, white, tortilla mix, enriched
Sorghum flour, refined, unenriched
Wheat flour, white (industrial), 10% protein, unbleached, enriched
Wheat flour, white (industrial), 10% protein, bleached, enriched
Wheat flour, white (industrial), 10% protein, bleached, unenriched
Corn grain, white
Frequently Asked Questions
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More in This Category
Other foods in Cereal Grains and Pasta
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 168944) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.