Grains And Cereals • Deep Nutrition Analytics
Wheat, soft red winter
As a recognized grains and cereals, Wheat, soft red winter delivers 330 calories per 100g, with energy primarily anchored by carbohydrates (74.2g) to support daily activity. Remarkably, just 100g supplies an outstanding 191% DV of Manganese (4.39 mg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (3.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 10.4 g
- Carbohydrates
- 74.2 g
- Fat
- 1.6 g
- Fiber
- 12.5 g
Carbohydrate Quality & Sustained Energy
Wheat, soft red winter delivers 74.2g of carbohydrates balanced with 12.5g of fiber, yielding 61.7g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.4 g |
| Energy | 1380 kJ |
| Total lipid (fat) | 1.6 g |
| Carbohydrate, by difference | 74.2 g |
| Energy | 331 kcal |
| Protein | 10.4 g |
| Fiber, total dietary | 12.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 4.4 mg |
| Copper | 0.5 mg |
| Phosphorus | 493 mg |
| Magnesium | 126 mg |
| Zinc | 2.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 27 mg |
| Potassium, K | 397 mg |
| Zinc, Zn | 2.6 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 126 mg |
| Phosphorus, P | 493 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 4.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 41 µg |
| Folate, food | 41 µg |
| Water | 12.2 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| Isoleucine | 0.4 g |
| Leucine | 0.8 g |
| Lysine | 0.3 g |
| Cystine | 0.3 g |
| Valine | 0.5 g |
| Arginine | 0.5 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.6 g |
| Serine | 0.5 g |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.8 mg |
| Ash | 1.7 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 3.7 g |
| Glycine | 0.5 g |
| Proline | 1.2 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 41 µg |
| Fatty acids, total saturated | 0.3 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 126 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Common serving sizes
- cup168 g
Compare Wheat, soft red winter with Category Peers
Wheat, soft red winter vs Wheat flour, whole-grain, soft wheat
Compared to Wheat flour, whole-grain, soft wheat, Wheat, soft red winter has 5% less fiber and 1% lower calories per 100g.
Wheat, hard red winter vs Wheat, soft red winter
Compared to Wheat, hard red winter, Wheat, soft red winter has 2% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Wheat, soft red winter?
A standard 100-gram serving of Wheat, soft red winter contains 330 calories (1381 kJ), alongside 10.4g of protein, 74.2g of carbohydrates, and 1.6g of fat.
In common serving sizes:- 168g (cup): ~554 kcal
Is Wheat, soft red winter suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 61.7g of net carbs per 100g (74.2g total carbs minus 12.5g fiber), consuming Wheat, soft red winter will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wheat, soft red winter?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wheat, soft red winter are:
- Manganese: 4.39 mg (191% of your daily value)
- Copper: 0.45 mg (50% of your daily value)
- Phosphorus: 493 mg (39% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168891).