Whole wheat softshell

Grain

Item Rating: 75/100

1 serving (50 grams) contains 140 calories, 5.0 grams of protein, 3.0 grams of fat, and 24.0 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		663.5
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		947.9 mg	41%
Total Carbohydrates		113.7 g	41%
	Dietary Fiber	14.2 g	50%
	Sugars	4.7 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		189.6 mg	14%
Iron		7.1 mg	39%
Potassium		473.9 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 127 cal (18.9%)

Protein: 94 cal (14.0%)

Carbs: 454 cal (67.1%)

About Whole wheat softshell

Whole wheat softshells are versatile flatbreads commonly used in Mexican cuisine for dishes such as tacos, wraps, and burritos. Made from 100% whole wheat flour, they offer a more nutrient-dense alternative to refined flour tortillas. Whole wheat softshells are rich in dietary fiber, vitamins like B-complex vitamins (e.g., niacin, thiamine), and minerals such as magnesium, selenium, and zinc. They are lower in fat and calories compared to traditional fried flatbreads, making them a healthier choice for many diets. As they contain whole grains, they provide sustained energy and aid digestion. Their origins trace back to traditional Mexican recipes, and today they are widely adapted in global cuisines for both savory and sweet fillings, serving as a nutritious base ingredient for balanced meals.

Health Benefits

• Rich in dietary fiber, which promotes healthy digestion and may lower cholesterol levels.
• Contains magnesium, a mineral that supports muscle function and helps regulate blood sugar levels.
• Packed with B-complex vitamins that assist in energy metabolism and maintain healthy skin and nerve function.

Dietary Considerations

Allergens: Contains wheat

Suitable for: Vegetarian, low-fat diet

Not suitable for: Gluten-free diet, low-carb diet

Selection and Storage

Store whole wheat softshells in a cool, dry place or refrigerate them in airtight packaging to maintain freshness. For longer storage, freeze them and thaw at room temperature before use.

Common Questions About Whole wheat softshell Nutrition

How many calories and protein are in a whole wheat softshell?

A standard whole wheat softshell typically contains around 120-150 calories and 4-5 grams of protein per serving (approximately 50 grams). It also provides dietary fiber, ranging from 3-5 grams depending on the brand, along with small amounts of iron and B vitamins.

Can I eat a whole wheat softshell on a keto or low-carb diet?

Whole wheat softshells are generally not keto-friendly, as they contain approximately 20-26 grams of net carbohydrates per serving, which exceeds typical keto macronutrient limits. However, they can fit into a less restrictive low-carb diet if consumed in moderation.

Are whole wheat softshells healthy to eat regularly?

Whole wheat softshells can be a healthy choice due to their dietary fiber, which supports digestion, and essential nutrients like B vitamins and iron. However, it's important to monitor portion sizes if you're watching your carbohydrate intake or managing blood sugar levels.

What is the recommended serving size for a whole wheat softshell?

A standard serving size is one whole wheat softshell, which typically weighs about 50 grams. For balanced meals, consider pairing it with lean protein, healthy fats, and plenty of vegetables to create a nutritious and filling wrap.

How does a whole wheat softshell compare to a flour tortilla?

Whole wheat softshells are generally higher in fiber and nutrients like iron and B vitamins than traditional flour tortillas, which tend to be more refined. They also have a slightly nuttier flavor and a firmer texture, making them a better choice for those seeking whole-grain options.

Data Sources & Scientific References