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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, soft red winter wheat is a nutritious whole grain that is high in dietary fiber, which supports digestive health and blood sugar regulation. It is also a good source of essential minerals like manganese, phosphorus, and selenium, which are vital for bone health and metabolism.
Per 100g, soft red winter wheat contains approximately 10.35g of protein and is rich in dietary fiber. While its protein content is lower than hard wheat varieties, it provides a significant amount of complex carbohydrates for sustained energy.
No, soft red winter wheat is not gluten-free. Like all wheat varieties, it contains gluten proteins and is unsuitable for individuals with celiac disease or non-celiac gluten sensitivity.
Due to its lower protein and weaker gluten content, it is primarily used to make flour for 'soft' baked goods like cakes, pastries, cookies, and crackers. It produces a tender, flaky texture rather than the chewy structure required for artisan breads.
Soft red winter wheat has a lower protein content (around 10%) and a softer endosperm compared to hard red winter wheat. This makes it ideal for delicate pastries and flatbreads, whereas hard wheat is better suited for high-volume yeast breads.
Yes, soft red winter wheat is a plant-based grain and is 100% vegan. It is an excellent staple for vegan diets, providing essential minerals and antioxidants like phenolic acids and lignans.
To cook the whole berries, simmer them in a 1:3 ratio of wheat to water or broth for 45 to 60 minutes until tender but chewy. They can be used in grain salads, soups, or as a nutrient-dense alternative to rice.
soft red winter wheat is a versatile ingredient found in cuisines around the world. With 331 calories per 100g and 10.35 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Yes, when consumed as a whole grain, its high fiber content helps regulate blood sugar levels by slowing carbohydrate digestion. However, diabetics should monitor portion sizes as it contains 74.24g of carbohydrates per 100g.
Whole wheat berries should be stored in an airtight container in a cool, dry, and dark place, where they can last for over a year. If the wheat is ground into flour, it is best stored in the refrigerator or freezer to prevent the natural oils from becoming rancid.
It can be a helpful part of a weight loss diet because the high fiber content promotes satiety and keeps you feeling full longer. However, it is calorie-dense at 331 calories per 100g, so it should be eaten in moderation as part of a balanced meal plan.