Grain
soft white wheat.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
340
PROTEIN
10.7g
CARBS
75.4g
FAT
2.0g
FIBER
12.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories340kcal—
Protein10.7g21%
Carbohydrates75.4g27%
Fiber12.7g45%
Sugar0.41g1%
Total fat2.0g3%
Saturated fat0.37g2%
Cholesterol0mg0%
Water10.4g—
MINERALS
Sodium2.0mg0%
Potassium435mg9%
Calcium34mg3%
Iron5.4mg30%
Magnesium90mg21%
Phosphorus402mg32%
Zinc3.5mg31%
Copper0.43mg48%
Manganese3.4mg148%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.0mg7%
Vitamin K1.9µg2%
Thiamin (B1)0.41mg34%
Riboflavin (B2)0.11mg8%
Niacin (B3)4.8mg30%
Pantothenic acid (B5)0.85mg17%
Vitamin B60.38mg22%
Folate (B9)41µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup168g
1 tablespoon10.5g
1 teaspoon3.5g
1 ml0.7g
1 liter700g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which supports digestive health and can help with weight management by promoting satiety.
- ✓Provides essential minerals like manganese, phosphorus, and magnesium, which are crucial for bone health, energy production, and nerve function.
- ✓As a whole grain, its consumption is linked to a reduced risk of chronic diseases, including heart disease and type 2 diabetes.
- ✓Contains B vitamins, such as niacin and thiamin, that are vital for converting food into energy.
COOKING TIPS
In the kitchen.
- 1Due to its lower protein and gluten content, flour from soft white wheat is ideal for tender baked goods like cakes, pastries, cookies, and quick breads.
- 2To cook the whole berries, soak them for several hours or overnight to shorten cooking time, then simmer in water or broth for 45-60 minutes until tender.
- 3Cooked wheat berries have a chewy texture and mild flavor, making them a great addition to salads, soups, or as a base for grain bowls.
- 4Grind fresh at home to make whole wheat pastry flour, which provides more nutrients than commercially refined flour.
STORAGE
Keep it fresh.
- Store whole wheat berries in an airtight container in a cool, dark, and dry place, like a pantry, for up to 6 months.
- For long-term storage (over a year), place the airtight container in the freezer to prevent the oils in the germ from becoming rancid.
FAQ
Frequently asked questions.
Is soft white wheat healthy?
Yes, soft white wheat is a nutritious whole grain that is rich in dietary fiber, B vitamins, and essential minerals like magnesium and phosphorus. Its consumption is linked to improved digestive health and a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
How much protein and fiber are in soft white wheat?
Soft white wheat contains approximately 10.69g of protein per 100g. It is also a significant source of dietary fiber, which supports healthy digestion and helps maintain steady blood sugar levels.
Is soft white wheat gluten-free?
No, soft white wheat is a variety of wheat and contains gluten. It is not suitable for individuals with celiac disease or those with non-celiac gluten sensitivity.
Is soft white wheat keto-friendly?
No, soft white wheat is not keto-friendly as it is high in carbohydrates, containing about 75.36g of carbs per 100g. It is a complex carbohydrate better suited for balanced or high-carb dietary patterns.
What is soft white wheat best used for in cooking?
Due to its lower protein and gluten content, soft white wheat is ideal for making pastry flour. It is the preferred choice for delicate baked goods like cakes, cookies, pie crusts, crackers, and pancakes.
How do you cook soft white wheat berries?
To cook the whole berries, use a ratio of 1 part grain to 3 parts water or broth. Simmer on low heat for 45 to 60 minutes until the berries are tender yet chewy, then drain any excess liquid.
What is the difference between soft white wheat and hard red wheat?
Soft white wheat has a milder, sweeter flavor and a lighter color compared to the robust, nutty taste of hard red wheat. It also has less protein and gluten, making it better for pastries, while hard red wheat is better for chewy breads.
How should I store soft white wheat?
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 ground into flour, store it in the refrigerator or freezer to prevent the natural oils from becoming rancid.
Is soft white wheat good for weight loss?
Yes, the high fiber content in soft white wheat promotes satiety, helping you feel full for longer periods. This can assist in weight management by reducing overall calorie intake throughout the day.
Can I use soft white wheat to make yeast bread?
While you can use it, soft white wheat is not ideal for yeast breads because its low gluten content results in a denser loaf with less rise. For better results, it is often blended with high-protein hard wheat flour.
