Wheat, soft red winter

1 cup (168 g): 556 kcal, 17.4 g protein, 124.7 g carbohydrate and 2.6 g fat.

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Nutrition Facts

Serving size1 cup (168 g)

Amount per serving

Calories560

% Daily Value*

Total Fat 2.5g	3%
Saturated Fat 0g	2%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 125g	45%
Dietary Fiber 21g	75%
Total Sugars <1g
Includes Added Sugars ≤1g	≤1%
Protein 17g	35%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 5.4mg	30%
Potassium 670mg	15%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (168 g) gives you

High in Protein (35% DV), Dietary fiber (75% DV), Iron (30% DV), Magnesium (50% DV), Phosphorus (66% DV), Zinc (40% DV), Copper (84% DV), Manganese (321% DV), Thiamin (B1) (55% DV), Niacin (B3) (50% DV), Pantothenic acid (B5) (29% DV), Vitamin B6 (27% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

12% protein · 84% carbohydrate · 4% fat

Protein: 17 g 12%
Carbs: 125 g 84%
Fat: 3 g 4%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 24% of foods
Protein: more than 54% of foods
Total fat: less than 68% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 98% of foods
Total sugars: less than 60% of foods
Sodium: less than 94% of foods

All nutrients (49)

Amounts for 1 cup (168 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	556 kcal	331 kcal
Protein	17.4 g	10.3 g	35%
Carbohydrate	125 g	74.2 g	45%
Dietary fiber	21 g	12.5 g	75%
Total sugars	0.689 g	0.41 g
Water	20.4 g	12.2 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	2.62 g	1.56 g	3%
Saturated fat	0.486 g	0.289 g	2%
Monounsaturated fat	0.299 g	0.178 g
Polyunsaturated fat	1.1 g	0.656 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	45.4 mg	27 mg	3%
Iron	5.39 mg	3.21 mg	30%
Magnesium	212 mg	126 mg	50%
Phosphorus	828 mg	493 mg	66%
Potassium	667 mg	397 mg	14%
Sodium	3.36 mg	2 mg	0%
Zinc	4.42 mg	2.63 mg	40%
Copper	0.756 mg	0.45 mg	84%
Manganese	7.38 mg	4.39 mg	321%

Vitamins (11)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.7 mg	1.01 mg	11%
Thiamin (B1)	0.662 mg	0.394 mg	55%
Riboflavin (B2)	0.161 mg	0.096 mg	12%
Niacin (B3)	8.06 mg	4.8 mg	50%
Pantothenic acid (B5)	1.43 mg	0.85 mg	29%
Vitamin B6	0.457 mg	0.272 mg	27%
Folate	68.9 mcg	41 mcg	17%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (17)
Nutrient	Portion	100 g
Threonine	0.575 g	0.342 g
Isoleucine	0.665 g	0.396 g
Leucine	1.28 g	0.763 g
Lysine	0.529 g	0.315 g
Methionine	0.292 g	0.174 g
Cystine	0.504 g	0.3 g
Phenylalanine	0.853 g	0.508 g
Tyrosine	0.549 g	0.327 g
Valine	0.837 g	0.498 g
Arginine	0.877 g	0.522 g
Histidine	0.43 g	0.256 g
Alanine	0.692 g	0.412 g
Aspartic acid	0.936 g	0.557 g
Glutamic acid	6.15 g	3.66 g
Glycine	0.764 g	0.455 g
Proline	1.96 g	1.17 g
Serine	0.907 g	0.54 g

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168891(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.