Wheat berries

Grain

Item Rating: 83/100

1 serving (100 grams) contains 354 calories, 12.5 grams of protein, 2.5 grams of fat, and 74.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		708
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		148 g	53%
	Dietary Fiber	24 g	85%
	Sugars	0.8 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		66 mg	5%
Iron		7.2 mg	40%
Potassium		788 mg	16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 45 cal (6.1%)

Protein: 100 cal (13.6%)

Carbs: 592 cal (80.3%)

About Wheat berries

Wheat berries are whole, unprocessed wheat kernels consisting of the bran, germ, and endosperm. They are a staple in many cuisines, particularly in Mediterranean, Middle Eastern, and Eastern European cooking. Known for their chewy texture and nutty flavor, wheat berries are a nutrient-dense whole grain that retains all its natural components. A 1/4-cup serving of cooked wheat berries (approximately 50 grams) contains around 150 calories, 6 grams of protein, 34 grams of carbohydrates, 6 grams of dietary fiber, and minimal fat. They are also rich in essential nutrients such as iron, magnesium, phosphorus, manganese, B vitamins, and antioxidants. Their unprocessed nature makes them an excellent source of complex carbohydrates, offering sustained energy and heart-healthy dietary fiber.

Health Benefits

• Supports heart health with 6 grams of dietary fiber per serving that aids in reducing cholesterol levels.
• Rich in manganese, providing about 40% of the daily value per serving, to support bone health and metabolism.
• Contains B vitamins, particularly niacin (vitamin B3), which helps in energy production and maintaining healthy skin.
• High in magnesium, contributing to over 15% of the daily value, which supports muscle and nerve function.
• Provides plant-based protein, 6 grams per serving, promoting muscle repair and overall cellular health.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free diet, celiac disease

Selection and Storage

Store wheat berries in an airtight container in a cool, dry place for up to 6 months, or in the freezer for longer shelf life. Soaking before cooking can help reduce cooking time and improve digestibility.

Common Questions About Wheat berries Nutrition

What is the nutritional content of wheat berries?

Wheat berries are a rich source of fiber, containing about 6 grams of fiber and 6 grams of protein per 1 cup (140 grams) cooked serving. They provide approximately 300 calories per cup and are high in essential nutrients like magnesium, iron, and B vitamins.

Can I eat wheat berries on a keto or low-carb diet?

Wheat berries are not recommended for keto or low-carb diets due to their high carbohydrate content. One cup of cooked wheat berries contains roughly 50 grams of carbohydrates, making them unsuitable for these dietary approaches.

What are the health benefits of eating wheat berries?

Wheat berries are high in fiber, which supports digestive health and can help regulate blood sugar levels. They are also rich in antioxidants, such as selenium, and contain B vitamins that support energy production and overall metabolism. However, those with gluten intolerance or celiac disease should avoid wheat berries.

How much wheat berries should I eat per serving?

A typical serving size for wheat berries is about 1/2 cup of cooked grains, which provides around 150 calories, 3 grams of protein, and 3 grams of fiber. This portion size works well as a base for salads, side dishes, or grain bowls.

How do wheat berries compare to other whole grains like quinoa or brown rice?

Wheat berries are slightly higher in protein and fiber compared to brown rice, with similar calories. However, quinoa is typically higher in protein and contains complete amino acids, while wheat berries lack these. Wheat berries also have a chewy texture and nutty flavor, making them unique in recipes like salads or hearty soups.

Data Sources & Scientific References