Wheat, hard red winter

Hard red winter wheat scores 66 of 100 and sits in the Good band, ranking 24 of 60 in Grains & pasta on the strength of dietary fiber at 44% DV and magnesium at 30% DV. Protein adds a further 25% DV, among the higher protein readings of the wheat varieties in this dataset.

Its higher protein content is what makes hard red winter wheat a favorite for yeasted bread and pizza dough, where gluten strength matters. A cup of the whole grain is 192 g and 327 calories per 100 g, and sodium is negligible at 2 mg per 100 g, so the grain itself contributes little beyond what a loaf recipe calls for.