Wheat, soft red winter
FDC 168891cup (168 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +2 vs Grains & pasta medianSoft red winter wheat scores 66 of 100, a Good band placing that ranks 25 of 60 in Grains & pasta, with dietary fiber leading its profile at 45% DV. Magnesium adds 30% DV and protein 21% DV, a spread nearly identical to its soft white cousin but drawn from a slightly different variety of the same wheat species.
Millers use this softer, lower-protein wheat for pastry flour, crackers, and Southern-style biscuits, where a tender crumb matters more than gluten strength. A cup of the whole grain is 168 g and 331 calories per 100 g, and sodium runs to just 2 mg per 100 g, leaving the finished dish's sodium content almost entirely up to the recipe.
See how this score is calculated, build a plate around wheat, soft red winter, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 331 kcal | 17% |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 74 g | 27% |
| Dietary fiber | 13 g | 45% |
| Sugars | 0.41 g | |
| Protein | 10 g | 21% |
| Potassium | 397 mg | 8% |
| Calcium | 27 mg | 2% |
| Iron | 3.2 mg | 18% |
| Magnesium | 126 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 556 kcal | 28% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.49 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.4 mg | 0% |
| Carbohydrate | 125 g | 45% |
| Dietary fiber | 21 g | 75% |
| Sugars | 0.69 g | |
| Protein | 17 g | 35% |
| Potassium | 667 mg | 14% |
| Calcium | 45 mg | 3% |
| Iron | 5.4 mg | 30% |
| Magnesium | 212 mg | 50% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 168891Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, hard red winterDensity 66 vs 66Wheat, soft whiteDensity 66 vs 66BuckwheatDensity 66 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Soft red winter wheat has less gluten-forming protein than the hard red varieties, so millers traditionally use it for pastry and cake flour, where a tender crumb rather than a chewy structure is wanted. The whole berries are less common on their own but can be simmered until chewy and folded into grain bowls, stuffing, or pilafs for added texture. Its flavor is mild, slightly sweet, and less assertive than hard wheat.
Store whole grain berries in an airtight container in a cool, dry spot, and soak them before cooking to shorten the simmer time. A cup provides 12.5 grams of fiber (45% DV) and 30% of the Daily Value for magnesium, along with 10.4 grams of protein, and sodium is negligible at just 2 milligrams, making the whole grain a fiber-rich option for a side dish even though the milled flour is what typically reaches most kitchens.
Frequently asked questions about wheat, soft red winter
How many calories are in soft red winter wheat?
A cup of soft red winter wheat berries (168 grams) has 331 calories.
Is soft red winter wheat a good source of fiber?
Yes, a cup provides 12.5 grams of fiber, which is 45% of the Daily Value.
What is soft red winter wheat typically used for?
Because it has less gluten-forming protein than hard wheat, it is traditionally milled into pastry and cake flour rather than bread flour.