Grain
soft wheat whole-grain wheat flour.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
332
PROTEIN
9.6g
CARBS
74.5g
FAT
1.9g
FIBER
13.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories332kcal—
Protein9.6g19%
Carbohydrates74.5g27%
Fiber13.1g47%
Sugar1.0g2%
Total fat1.9g3%
Saturated fat0.43g2%
Cholesterol0mg0%
Water12.4g—
MINERALS
Sodium3.0mg0%
Potassium394mg8%
Calcium33mg3%
Iron3.7mg21%
Magnesium117mg28%
Phosphorus323mg26%
Zinc3.0mg27%
Copper0.48mg53%
Manganese3.4mg148%
Selenium12.7µg23%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.53mg4%
Vitamin K1.9µg2%
Thiamin (B1)0.30mg25%
Riboflavin (B2)0.19mg15%
Niacin (B3)5.3mg33%
Pantothenic acid (B5)1.0mg20%
Vitamin B60.19mg11%
Folate (B9)28µg7%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup120g
1 tablespoon7.5g
1 teaspoon2.5g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter507g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which supports digestive health and promotes satiety.
- ✓Rich source of essential minerals like manganese, selenium, and phosphorus, as well as B vitamins.
- ✓May help regulate blood sugar levels due to its fiber content slowing carbohydrate absorption.
- ✓Associated with a lower risk of chronic diseases such as heart disease and type 2 diabetes when consumed as part of a balanced diet.
COOKING TIPS
In the kitchen.
- 1Ideal for tender baked goods like pastries, cakes, cookies, and quick breads due to its lower protein and gluten content compared to hard wheat flour.
- 2When substituting for all-purpose flour, you may need to increase the liquid in the recipe slightly, as whole-grain flour is more absorbent.
- 3Can be blended with bread flour to add whole-grain nutrition and a nutty flavor to yeast breads without making them excessively dense.
- 4Avoid over-mixing when using in delicate recipes, as the bran particles can cut gluten strands, resulting in a less tender final product.
STORAGE
Keep it fresh.
- Store in a cool, dark, and dry place in an airtight container to protect it from moisture, pests, and oxidation.
- For long-term storage (beyond 3 months), refrigerate or freeze to prevent the natural oils in the wheat germ from becoming rancid.
FAQ
Frequently asked questions.
Is soft wheat whole-grain flour healthy?
Yes, it is highly nutritious because it contains all parts of the grain kernel, including the bran and germ. It is rich in dietary fiber, B vitamins, and essential minerals like manganese and phosphorus, which support heart health and digestion.
How much protein and fiber are in soft wheat whole-grain flour?
Per 100g, this flour contains approximately 9.61g of protein and is high in dietary fiber. The fiber content is particularly beneficial for promoting satiety and supporting a healthy digestive system.
Is soft wheat whole-grain flour gluten-free?
No, soft wheat whole-grain flour contains gluten. It is not suitable for individuals with celiac disease or those following a gluten-free diet.
Is this flour suitable for a keto or low-carb diet?
No, it is not keto-friendly. With approximately 74.48g of carbohydrates per 100g, it is a high-carbohydrate ingredient that would likely exceed the daily limits of a low-carb or ketogenic lifestyle.
What is the difference between soft wheat and hard wheat whole-grain flour?
Soft wheat has a lower protein content (around 9-10%) compared to hard wheat (12-15%). This lower protein level results in less gluten development, making soft wheat flour ideal for tender pastries and cakes rather than chewy breads.
Can I substitute all-purpose flour with soft wheat whole-grain flour?
Yes, but you may need to adjust the recipe. Whole-grain flour absorbs more liquid than refined flour, so you might need to add a tablespoon or two of extra water or milk to prevent the final product from being too dry.
What are the best uses for soft wheat whole-grain flour in cooking?
It is best used for delicate baked goods like biscuits, muffins, pancakes, pie crusts, and cookies. It provides a nutty flavor and nutritional boost while maintaining a tender, crumbly texture.
How should I store soft wheat whole-grain flour?
Because it contains the natural oils from the grain's germ, it can spoil faster than white flour. Store it in an airtight container in a cool, dark pantry for short-term use, or in the refrigerator or freezer for long-term storage.
How do I know if my whole-grain flour has gone bad?
Fresh whole-grain flour should have a mild, nutty aroma. If it smells sour, bitter, or like old oil, it has likely gone rancid and should be discarded as it will negatively affect the taste of your food.
Does soft wheat whole-grain flour help with blood sugar management?
Yes, the fiber content in whole-grain flour slows down the absorption of carbohydrates. This helps prevent sharp spikes in blood sugar levels, making it a better option for diabetics compared to refined white flour.
