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[N]extrient

Wheat Soft Red Winter

SR Legacy·Comprehensive Reference Data

Wheat, soft red winter

Cereal Grains and Pasta

A 100g serving covers 191% of the daily recommended Manganese, making Wheat Soft Red Winter one of the more concentrated dietary sources of this nutrient. Wheat Soft Red Winter is primarily a carbohydrate source, delivering 74.2g of carbs with minimal fat at 1.6g per 100g. Wheat Soft Red Winter packs 331 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Wheat Soft Red Winter is naturally very low in sodium and suitable for sodium-restricted diets. Wheat Soft Red Winter provides 12.5g of dietary fiber per 100g (45% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wheat Soft Red Winter delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories331KCAL
Protein10.3G
Fat1.6G
Carbs74.2G
Fiber12.5G

Calorie Distribution

352kcal
  • Protein12%10.3 g
  • Fat4%1.6 g
  • Carbs84%74.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water12.2G
Energy331KCAL
Protein10.3G
Total lipid (fat)1.6G
Carbohydrate, by difference74.2G
Fiber, total dietary12.5G
Total Sugars0.41G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.39MG
Riboflavin0.10MG
Niacin4.8MG
Vitamin B-60.27MG
Folate, total41.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)1.0MG
Vitamin D (D2 + D3)0UG
Calcium, Ca27.0MG
Iron, Fe3.2MG
Magnesium, Mg126MG
Phosphorus, P493MG
Potassium, K397MG
Sodium, Na2.0MG
Zinc, Zn2.6MG
Copper, Cu0.45MG
Manganese, Mn4.4MG
Energy1385kJ
Ash1.7G
Pantothenic acid0.85MG
Folic acid0UG
Folate, food41.0UG
Folate, DFE41.0UG
Vitamin B-12, added0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.29G
SFA 14:00.002G
SFA 16:00.27G
SFA 18:00.01G
Fatty acids, total monounsaturated0.18G
MUFA 16:10.008G
MUFA 18:10.17G
Fatty acids, total polyunsaturated0.66G
PUFA 18:20.63G
PUFA 18:30.03G
Threonine0.34G
Isoleucine0.40G
Leucine0.76G
Lysine0.32G
Methionine0.17G
Cystine0.30G
Phenylalanine0.51G
Tyrosine0.33G
Valine0.50G
Arginine0.52G
Histidine0.26G
Alanine0.41G
Aspartic acid0.56G
Glutamic acid3.7G
Glycine0.46G
Proline1.2G
Serine0.54G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (168g)55617.4g2.6g124.7g

Scaled from Wheat Soft Red Winter's per-100g values using USDA portion data.

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Millet (Cooked)

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Wheat Flour Whole-grain Soft Wheat

332 kcal9.61g protein

Cereals Ready-to-eat Post Shredded Wheat Original Big Biscuit

337 kcal11.37g protein

Cereals Ready-to-eat Post Shredded Wheat Original Spoon-size

351 kcal11.8g protein

Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water No Salt

61 kcal2.08g protein

Cereals Quaker Quaker Multigrain Oatmeal Prepared with Water Salt

61 kcal2.07g protein

Crackers Matzo Whole-wheat

351 kcal13.1g protein

Nutrient Highlights

  • Wheat Soft Red Winter is a excellent source of Fiber (45% DV) — see top foods ranked by Fiber
  • Wheat Soft Red Winter is a excellent source of Magnesium (30% DV) — see top foods ranked by Magnesium
  • Wheat Soft Red Winter is a excellent source of Zinc (24% DV) — see top foods ranked by Zinc
  • Wheat Soft Red Winter is a excellent source of Protein (21% DV) — see top foods ranked by Protein
  • Wheat Soft Red Winter is a good source of Iron (18% DV) — see top foods ranked by Iron

Dietary Considerations

  • Wheat Soft Red Winter is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (12.5g) and low fat profile makes Wheat Soft Red Winter a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Wheat Soft Red Winter provides 3.2mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Magnesium: top 5% (#413 of 8,262)
  • Iron: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories331
% Daily Value*
Total Fat 1.6G2%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 74.2G27%
Dietary Fiber 12.5G45%
Total Sugars 0.41G
Protein 10.3G21%
Vitamin D 0UG0%
Calcium 27.0MG2%
Iron 3.2MG18%
Potassium 397MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168891.

View on USDA FoodData Central →