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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
soft white wheat is a versatile ingredient found in cuisines around the world. With 340 calories per 100g and 10.69 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 0 recipes featuring soft white wheat with step-by-step instructions.
Browse recipes →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.
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.
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.