Wheat, hard red spring

Hard red spring wheat posts a Nutrient Density Score of 67 of 100, a Good band result ranking 20th of 60 in Grains & pasta, edging out the category median of 64. Its profile is broadly excellent-tier: dietary fiber at 44% DV, protein at 31% DV, magnesium at 30% DV, and iron at 20% DV.

This is the hard wheat variety milled into bread flour for its strong gluten, though the whole kernels can also be cooked and eaten as a chewy grain, with a cup (192 g) delivering 12.2 g of fiber and 15.4 g of protein. At 329 calories per 100 g in this dry, uncooked form it's calorie-dense, so portions are best measured rather than poured freely, and sodium is negligible at 2 mg unless it's salted.