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Cereal products, pulses and potatoes

Wheat, soft, whole grain

Other cereal products 327 kcal / 100 g FSVO V7.1

100 g of Wheat, soft, whole grain provides 327 kcal (1,380 kJ). Its composition stands out for its content of phosphorus (340 mg), dietary fibre (13.3 g) and folate (87 µg) per 100 g. This food belongs to the “Other cereal products” category (“Cereal products, pulses and potatoes” family) of the Swiss database.

Wheat, soft, whole grain

The essentials for 100 g

Protein11.4 g 23%
Fat1.8 g 3%
Carbohydrates59.6 g 23%
Dietary fibre13.3 g 44%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy327 kcal (1,380 kJ)C16%
Protein11.4 gA23%
Fat1.8 gA3%
of which saturated fat0.3 gA2%
of which polyunsaturated0.8 gAn/a
of which omega-30.1 gCn/a
Carbohydrates59.6 gA23%
of which sugars0.7 gA1%
Dietary fibre13.3 gA44%
Water12.6 gAn/a
Alcohol0 gEn/a
Minerals
Calcium33 mgA4%
Iron3.2 mgA23%
Magnesium97 mgA26%
Phosphorus340 mgA49%
Potassium380 mgA19%
Sodium8 mgA0%
Zinc2.6 mgA26%
Vitamins
Vitamin D0 µgA0%
Vitamin B120 µgA0%
Vitamin C0 mgA0%
Folate87 µgA44%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein23%
Fat3%
Carbohydrates23%
Dietary fibre44%
Phosphorus49%
Folate44%
Zinc26%
Magnesium26%
Iron23%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Quinoa, raw− 1.9 g− 4.8 g− 35 kcal
vs Millet, grain peeled+ 0.8 g− 2.1 g− 33 kcal
vs Buckwheat, grain peeled− 1.7 g− 1.3 g− 14 kcal
vs Amaranth, seed, raw− 4.4 g− 5.2 g− 49 kcal

Similar foods

Within the “Cereal products, pulses and potatoes” family, selected by nutritional proximity (method v1.0).

BreadcrumbsBreadcrumbs373 kcalSpätzle flourSpätzle flour347 kcalQuinoa, rawQuinoa, raw362 kcalMillet, grain peeledMillet, grain peeled360 kcalBuckwheat, grain peeledBuckwheat, grain peeled341 kcalAmaranth, seed, rawAmaranth, seed, raw376 kcalCouscous (precooked durum wheat semolina), cooked (without addition of fat and salt)Couscous (precooked durum wheat semolina), cooked (without addition of fat and salt)158 kcalSpätzli, fried (without added fat and salt)Spätzli, fried (without added fat and salt)168 kcal

Frequently asked questions

How many calories in 100 g of Wheat, soft, whole grain?
100 g of Wheat, soft, whole grain provides 327 kcal, i.e. 1,380 kJ (FSVO data V7.1).
How much protein in 100 g of Wheat, soft, whole grain?
100 g provides 11.4 g of protein, i.e. 23% of the adult reference value (50 g).
What is the fat content of 100 g of Wheat, soft, whole grain?
100 g contains 1.8 g of fat, of which 0.3 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Wheat, soft, whole grain” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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