Wheat · Triticum aestivum

Wheat, soft red winter

Nutrition facts per 100 g · edible portion

Cereals And Cereal Products

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5 forms & preparations

Wheat, hard red spring Wheat, hard red winter Wheat, hard white Wheat, soft red winter Wheat, soft white

Vegan Dairy-free Contains Wheat

Dietary labels are inferred automatically from Wheat, soft red winter's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

17%

331 kcal Calories

21%

10.4 g Protein

27%

74.2 g Carbs

1.6 g Fat

Good nutrient density 34/100

How many beneficial nutrients Wheat, soft red winter delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Wheat, soft red winter come from — the split across carbs, fat & protein.

331 kcal / serving

84% from carbs

Carbs 84%

74.2 g per serving
Fat 4%

1.6 g per serving
Protein 12%

10.4 g per serving

What Wheat, soft red winter is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese191% Copper50% Dietary Fiber45% Phosphorus39% Thiamin (B1)33% Niacin (B3)30% Magnesium30% Zinc24% Protein21% Iron18% Pantothenic Acid (B5)17% Vitamin B616% Folate (B9)10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	74.2 g	27%
Dietary Fiber	12.5 g	45%
Total Sugars	0.4 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.6 g	2%
Saturated Fat	0.3 g	1%
Monounsaturated Fat	0.2 g	—
Polyunsaturated Fat	0.7 g	—
Omega-3 Fatty Acids	28.0 mg	—
Omega-6 Fatty Acids	628.0 mg	—
Myristic Acid	2.0 mg	—
Palmitic Acid	271.0 mg	—
Stearic Acid	14.0 mg	—
Palmitoleic Acid	8.0 mg	—
Oleic Acid	170.0 mg	—
Linoleic Acid	628.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	10.4 g	21%
Histidine	256.0 mg	—
Isoleucine	396.0 mg	—
Leucine	763.0 mg	—
Lysine	315.0 mg	—
Methionine	174.0 mg	—
Phenylalanine	508.0 mg	—
Threonine	342.0 mg	—
Valine	498.0 mg	—
Alanine	412.0 mg	—
Arginine	522.0 mg	—
Aspartic Acid	557.0 mg	—
Cystine	300.0 mg	—
Glutamic Acid	3,663.0 mg	—
Glycine	455.0 mg	—
Proline	1,166.0 mg	—
Serine	540.0 mg	—
Tyrosine	327.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	1.0 mg	7%
Vitamin K	~	—
Thiamin (B1)	0.4 mg	33%
Riboflavin (B2)	0.1 mg	7%
Niacin (B3)	4.8 mg	30%
Vitamin B6	0.3 mg	16%
Folate (B9)	41.0 mcg	10%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.9 mg	17%

Minerals	Amount	% DV
Calcium	27.0 mg	2%
Iron	3.2 mg	18%
Magnesium	126.0 mg	30%
Phosphorus	493.0 mg	39%
Potassium	397.0 mg	8%
Sodium	2.0 mg	0%
Zinc	2.6 mg	24%
Copper	0.5 mg	50%
Manganese	4.4 mg	191%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	~	—
Theobromine	~	—
Ash	1.7 g	—

About Wheat, soft red winter

Wheat (Triticum aestivum), or bread wheat, is one of the world's most important cereal grains and a dietary staple for billions of people. Ground into flour, it is the foundation of bread, pasta, noodles, pastries, couscous, and countless baked goods, thanks to gluten, the protein that gives dough its stretch and structure. Whole wheat keeps the bran and germ for more fiber, B vitamins, iron, and protein, while refined white flour is milled from just the starchy center.

The grain is also eaten as berries, cracked into bulgur, and milled into semolina for pasta. Because it contains gluten, wheat is off-limits for people with celiac disease or a wheat allergy. Choose whole grain forms for more nutrition, and store flour and wheat berries in an airtight container in a cool, dry place, refrigerating whole grain flour to keep its oils fresh.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Wheat, soft red winter?

There are 331 calories in 100 g of Wheat, soft red winter, or about 556 calories in 1 cup (168 g).

How much protein is in Wheat, soft red winter?

Wheat, soft red winter contains 10.4 g of protein per 100 g.

How many carbs are in Wheat, soft red winter?

Wheat, soft red winter has 74.2 g of carbohydrates per 100 g.

How much fat is in Wheat, soft red winter?

Wheat, soft red winter provides 1.6 g of total fat per 100 g.

What is Wheat, soft red winter a good source of?

Wheat, soft red winter is an excellent source of Manganese (191% DV), Copper (50% DV), Dietary Fiber (45% DV), Phosphorus (39% DV), Thiamin (B1) (33% DV) and Niacin (B3) (30% DV) and a good source of Iron, Pantothenic Acid (B5), Vitamin B6 and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.