Wheat, soft white

Soft white wheat scores 66 of 100, a Good band result ranking 23 of 60 in Grains & pasta, with dietary fiber as its strongest nutrient at 45% DV. Iron follows at 30% DV, protein at 21% DV, and magnesium also at 21% DV, a profile built around bran and germ rather than any single trace mineral.

This softer wheat variety is the one millers favor for cakes, pastries, and delicate baked goods, since its lower protein content produces a finer, more tender crumb than bread wheat. A cup of the whole grain is 168 g and 340 calories per 100 g, and with sodium at just 2 mg per 100 g, it is a blank canvas that takes on whatever a recipe adds to it.