Wheat, soft red winter

Soft red winter wheat scores 66 of 100, a Good band placing that ranks 25 of 60 in Grains & pasta, with dietary fiber leading its profile at 45% DV. Magnesium adds 30% DV and protein 21% DV, a spread nearly identical to its soft white cousin but drawn from a slightly different variety of the same wheat species.

Millers use this softer, lower-protein wheat for pastry flour, crackers, and Southern-style biscuits, where a tender crumb matters more than gluten strength. A cup of the whole grain is 168 g and 331 calories per 100 g, and sodium runs to just 2 mg per 100 g, leaving the finished dish's sodium content almost entirely up to the recipe.