Wheat, hard white

Hard white wheat berries score 65 of 100, a Good rating, placing 28th of 60 in the grains and pasta category, narrowly ahead of the median score of 64. The whole kernel carries an excellent 44% DV of fiber, 25% DV of iron, 23% DV of protein, and 22% DV of magnesium per 100 g.

Whole wheat berries are usually soaked and simmered like a chewy grain side, or milled at home into flour; a cup of the dry berries weighs 192 g. No limit is flagged here, though the long cook time for whole berries, often close to an hour, is worth planning around compared with quicker-cooking grains.