Soft Red Winter Wheat

Overview (Has Gluten)

Compared to the hard red varieties of wheat, soft red winter wheat has a comparatively low protein content, which makes it a leading choice for bakers striving for soft pastries and pan breads. In a more coarsely ground form, this wheat is also used to make pasta and cereal. Because it is a softer variety of wheat, it grinds more easily than the hard wheats. Like the other red varieties, the husk of soft red winter wheat has a reddish hue and yields a slightly darker color flour than the white wheat alternatives.

Winter wheat is planted in the fall and harvested in late spring or early summer. In the US, winter wheats are much more commonly grown and harvested than spring variants.

Explore & Learn


Nutrition information, recipes, and more.

American Made

The Royal Lee Mill

The Royal Lee Mil


As with all red wheat, soft red winter wheat is an excellent source of protein, approximately 17 grams per cup. This wheat is low sodium, low cholesterol and extremely low in saturated fat, less than 1 gram per serving size. An excellent source of dietary fiber and Phosphorus, this wheat is also an excellent source of Manganese.

Note: Weight of a cup (or partial cup) of flour varies depending upon whether it is lightly sprinkled into a measuring cup or compacted. Most recipe measurements are based on sifted flour as a way to arrive at more uniform measurement.

Gluten Content & Allergen Information

While soft red winter wheat flour generally has lower gluten in it than other wheat types, it still has gluten. It is also wheat, so anyone with a wheat allergy should obviously avoid this flour. Reactions can range from minor skin irritation to immune system reactions requiring medical attention. Please check each individual label if you have a peanut (or other nut) allergy to make sure it was not packaged in a facility where any allergy-causing nuts were present.

Substitutes and Alternatives to Soft Red Winter Wheat Flour

For baking, try replacing soft red winter wheat flour with soft white winter. If you’re looking for a gluten-free alternative, quinoa flour, millet flour and amaranth are excellent choices. Substitutes for soft red winter with gluten are any kind of all-purpose flour like hard red winter. Keep in mind, if you swap hard wheat for soft wheat, you will get a slight increase in protein.

Nutrition Facts

1 servings per container
Serving Size 1 Cup
Amount per serving
Calories 556
% Daily Value
Total Fat 3g 4%
Cholesterol 0mg 0%
Sodium 3mg 1%
Carbohydrates 125g 42%
Dietary Fiber 21g 70%
Total Sugars 1g
Protein 17g
Vitamin D 0mcg 0%
Calcium 45mg 4%
Iron 5mg 28%
Potassium 0mg 0%

* 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.

Diet Compatibility

Paleo Diet

The Paleo Diet seeks to emulate the hunter-gatherer diet of our stone-age ancestors. The emphasis is on wild plants and meats similar to what ancient man would have consumed. As such, dairy products, refined sugar and processed oils are off limits. While many Paleo Diet followers also avoid grains, there is ample archaeological evidence to show that grains were part of Paleolithic era man’s diet.

Compatibility with Soft Red Winter Wheat Flour:
Not Compatible

Mediterranean Diet

This diet seeks to emulate the diets of those living along the Mediterranean coast, with an emphasis on fresh fruits and vegetables, seafood/fish at least twice a week, limited servings of poultry, and only occasional sweets and red meat.

Compatibility with Soft Red Winter Wheat Flour:

Gluten-Free Diet

As the name suggests, the gluten-free diet eliminates all foods with gluten. Although most of those on a gluten-free diet are on it out of necessity—either due to severe wheat allergies or Celiac disease—many have embraced a gluten-free diet as being healthier.

Compatibility with Soft Red Winter Wheat Flour:
Not Compatible

Macrobiotic Diet

Although there are many versions of macrobiotic diets, the common thread is that they emphasize natural, whole foods, grown locally and organically. Whole grains, vegetables, legumes, fruits, seeds and nuts, and occasional seafood are all integral to the diet. Red meats, dairy, poultry, eggs and processed foods are off the menu.

Compatibility with Soft Red Winter Wheat Flour:

Acid Alkaline Diet

This diet aims to restore the slightly alkaline state of the body, which is believed to be ideal. By focusing on a diet high in vegetables, fruits, sprouted grains, lentils, almonds and soy products, the goal is to have a balance of 80% alkalizing foods and 20% acid forming foods.

Compatibility with Soft Red Winter Wheat Flour:
Compatible – Soft Red Winter Wheat Flour is condiered to be highly acidic

Low-Carb Diet

As the name suggests, this diet focuses on reducing carbohydrates in the diet to lose weight. The theory is that by staying away from high-carb foods like pasta and bread and eating low carb, high fiber vegetables and fruits instead, your body will go into ketosis and you will lose weight. This diet is sometimes referred to as a ketogenic diet.

Compatibility with Soft Red Winter Wheat Flour:
Barely Compatible or Compatible in extremely limited quantities

Atkins Diet

The Atkins Diet is a historically popular low carb diet, instructing dieters not to worry about their calories but to monitor and minimize their intake of sugar and carbohydrates. According to Dr. Atkins, depriving the body of its primary energy sources causes the body to burn fat.

Compatibility with Soft Red Winter Wheat Flour:
Barely Compatible or Compatible in Extremely Limited Quantities

“We love the mill! We use it every day for things from bread, to pastry and it is phenomenal. The biggest selling point for me was the fineness since that would mean we can really do some great pastry with it in addition to bread. It definitely has been great!"


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