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Soft red winter wheat
Bread, Grains & Pasta

Soft red winter wheat nutrition facts

Per 1 cup Β· 168 g

Calories
556
28%
of a 2,000 cal day
  • Protein
    17g
    12% of calories
  • Carbs
    125g
    84% of calories
  • Fat
    2.6g
    4% of calories
Portion
  • βœ“ Low fat
  • βœ“ Low saturated fat
  • βœ“ Sodium free
  • βœ“ Cholesterol free

At a glance

One serving of Soft red winter wheat (1 cup, 168 g) has 556 calories, with 17 g of protein, 125 g of carbohydrates and 2.6 g of fat. Most of its energy comes from carbs (84% of calories). It is high in protein (35% DV), dietary fiber (75% DV) and thiamine (55% DV).

Per 100 g
331cal
medium energy density
Protein per 100 cal
3.1g
Net carbs
104g
carbs minus fiber
Fiber
21g
0.7 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Dietary fiber75%
  • Thiamine55%
  • Niacin50%
  • Vitamin B635%
  • Pantothenic acid29%

Good source of

10–19% of the daily value

  • Vitamin E11%
  • Riboflavin (B2)12%
  • Folate (B9)17%
  • Potassium14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (168 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 ΞΌg
0%
Vitamin C0 mg
0%
Vitamin D0 ΞΌg
0%
Vitamin E2 mg
11%
Thiamine1 mg
55%
Riboflavin (B2)0.2 mg
12%
Niacin8 mg
50%
Vitamin B60.5 mg
35%
Folate (B9)69 ΞΌg
17%
Vitamin B120 ΞΌg
0%
Pantothenic acid1 mg
29%

Minerals

NutrientAmount% Daily Value
Calcium45 mg
5%
Iron5 mg
67%
Potassium667 mg
14%
Magnesium212 mg
50%
Phosphorus828 mg
118%
Zinc4 mg
40%
Copper1 mg
84%
Manganese7 mg
321%
Full breakdown Β· 22 more nutrients
NutrientAmount% Daily Value
Alanine1 gβ€”
Arginine1 gβ€”
Aspartic acid1 gβ€”
Cystine1 gβ€”
Glutamic acid6 gβ€”
Glycine1 gβ€”
Histidine0.4 gβ€”
Isoleucine1 gβ€”
Leucine1 gβ€”
Lysine1 gβ€”
Methionine0.3 gβ€”
Monounsaturated fats0.3 gβ€”
Phenylalanine1 gβ€”
Polyunsaturated fats1 gβ€”
Proline2 gβ€”
Retinol0 ΞΌgβ€”
Serine1 gβ€”
Threonine1 gβ€”
Total omega 30 gβ€”
Total omega 60 gβ€”
Tyrosine1 gβ€”
Valine1 gβ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 556 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 106min
    Walking (3.5 mph)
  • 67min
    Cycling (moderate)
  • 46min
    Running (6 mph)
  • 78min
    Swimming laps

Common questions

How many calories are in Soft red winter wheat?

One serving of Soft red winter wheat (1 cup) has 556 calories, which works out to 331 calories per 100 g. That is about 28% of a 2,000-calorie day.

Is Soft red winter wheat high in protein?

It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Soft red winter wheat keto-friendly?

It is hard to fit into a strict keto diet. One serving has 104 g of net carbs and 84% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Soft red winter wheat?

3.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Soft red winter wheat?

0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with soft red winter wheat

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