Cereals, Grains and Pasta
Grains, wheat flour, whole grain, soft wheat
Per 100 g of the edible portion · CNF 2026
332kcal per 100 g
9.6 gProtein
2.0 gFat
74.5 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 332 kcal1,391 kJ | — |
| Protein | 9.6 g | — |
| Fat | 2.0 g | 3% |
| of which saturated | 0.43 g | 2% |
| Monounsaturated fat | 0.28 g | — |
| Polyunsaturated fat | 1.2 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 74.5 g | — |
| of which sugars | 1 g | 1% |
| Fibre | 13.1 g | 47% |
| Sodium | 3 mg | 0% |
| Water | 12.4 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 394 mg | 12% |
| Calcium | 33 mg | 3% |
| Magnesium | 117 mg | 28% |
| Phosphorus | 323 mg | 26% |
| Iron | 3.7 mg | 21% |
| Zinc | 3 mg | 27% |
| Copper | 0.48 mg | 53% |
| Selenium | 13 µg | 23% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 5 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.53 mg | 4% |
| Vitamin K | 1.9 µg | 2% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.19 mg | 14% |
| Niacin (B3) | 5.3 mg | 33% |
| Vitamin B6 | 0.19 mg | 11% |
| Folate | 28 µg | 7% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy332 kcal · median 341 kcal
Protein9.6 g · median 8.4 g
Fibre13.1 g · median 3 g
Sugars1 g · median 0.63 g
Saturated fat0.43 g · median 0.28 g
Salt0.01 g · median 0.01 g
56% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.48 mg · 53%
- Fibre13.1 g · 47%
- Niacin (B3)5.3 mg · 33%
- Magnesium117 mg · 28%
- Zinc3 mg · 27%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, wheat, soft red winter, dry331 kcal
- Grains, buckwheat flour, whole-groat335 kcal
- Grains, rye, dry335 kcal
- Grains, sorghum, dry329 kcal
- Grains, wheat, hard red spring, dry329 kcal
- Grains, triticale, dry336 kcal
- Pasta, Japanese noodles, soba, dry336 kcal
- Grains, wheat, hard red winter, dry327 kcal
- Grains, wheat, kamut khorasan, dry337 kcal
- Grains, spelt, dry338 kcal
- Grains, triticale flour, whole grain338 kcal
- Grains, wheat, durum, dry339 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.