Wheat, durum

Durum wheat scores 56 of 100 on the Nutrient Density Score, a Fair rating that ranks it 40 of 60 in Grains & pasta, below the category's median of 64. It's a strong protein grain by grain standards, at 27% DV, backed by magnesium at 34% DV and iron at 20% DV.

This is the hard wheat milled into semolina for pasta and couscous, prized for its firm bite when cooked. A cup of the dry grain runs a substantial 192 grams at 339 calories per 100 grams, reflecting its density before cooking adds water and volume. Bakers or cooks chasing a higher score in the same category might try corn grain instead.