Wheat groats

Grain

Item Rating: 83/100

1 serving (40 grams) contains 136 calories, 5.0 grams of protein, 1.0 grams of fat, and 29.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		544
% Daily Value*
Total Fat		4 g	5%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8 mg	0%
Total Carbohydrates		116.2 g	42%
	Dietary Fiber	17.1 g	61%
	Sugars	0.6 g
protein		20.2 g	40%
Vitamin D		0 mcg	0%
Calcium		52.8 mg	4%
Iron		5.8 mg	32%
Potassium		648 mg	13%

* 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: 36 cal (6.2%)

Protein: 80 cal (13.9%)

Carbs: 464 cal (79.9%)

About Wheat groats

Wheat groats are whole, hulled kernels of wheat that remain after the outer husk is removed. They are minimally processed, retaining the bran, germ, and endosperm, making them a rich source of nutrients. Originating from ancient agriculture in the Fertile Crescent, today they are widely used in Middle Eastern, Mediterranean, and Eastern European cuisines for dishes such as pilafs, porridges, and soups. Nutritionally, wheat groats are dense in carbohydrates, providing sustained energy, and are rich in dietary fiber, protein, and essential nutrients like iron, magnesium, and B vitamins. A cup of cooked wheat groats typically contains around 150 calories, 6 grams of protein, and 5 grams of fiber, making them a balanced grain choice for health-conscious diets.

Health Benefits

• Rich in dietary fiber (5g per cooked cup), wheat groats promote digestive health and help maintain regular bowel movements.
• Contains magnesium (22mg per cooked cup), which supports healthy muscle and nerve function and aids in maintaining a steady heartbeat.
• Provides B vitamins, including niacin and thiamine, important for energy metabolism and proper brain function.
• A good source of plant-based protein (6g per cooked cup), which supports muscle growth and repair.
• Contains selenium, an antioxidant that helps protect cells from oxidative stress and supports immune function.

Dietary Considerations

Allergens: Contains gluten (wheat)

Suitable for: Vegetarian, low-fat diet

Not suitable for: Gluten-free diet, wheat allergy

Selection and Storage

Store wheat groats in an airtight container in a cool, dry place for up to six months. Cooked wheat groats can be refrigerated for up to five days or frozen for longer storage.

Common Questions About Wheat groats Nutrition

Are wheat groats a good source of protein and other nutrients?

Wheat groats are moderately high in protein with approximately 12-13 grams of protein per 100 grams cooked. They are also rich in dietary fiber, providing about 5 grams per serving, and are a good source of vitamins and minerals, such as B vitamins, magnesium, and iron. Additionally, they are nutrient-dense and support overall health when included as part of a balanced diet.

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

Wheat groats are not ideal for a ketogenic or low-carb diet as they are high in carbohydrates, with roughly 30 grams of carbs per 100 grams cooked. Since keto diets typically restrict daily carb intake to 20-50 grams, wheat groats would exceed the limit in a single serving and are better suited for diets that allow more carbs, including whole-grain or high-fiber diets.

What are the health benefits or concerns of eating wheat groats?

Wheat groats are rich in fiber, which supports digestive health and can help regulate blood sugar levels. They are also a good source of complex carbohydrates and nutrients like selenium, which has antioxidant properties. However, they contain gluten, making them unsuitable for individuals with celiac disease or gluten sensitivities. Eating them in moderation is recommended to avoid excessive calorie intake.

How much wheat groats should I eat in a serving?

A typical serving size of cooked wheat groats is about 1/2 cup, which provides approximately 150 calories, 30 grams of carbohydrates, and 5 grams of protein. This portion size is appropriate as part of a balanced meal. If you're active or looking for more calories, you can adjust the serving size based on your dietary needs.

How do wheat groats compare to similar grains like quinoa or rice?

Wheat groats are slightly higher in protein and fiber compared to white rice, but they have a similar carbohydrate content. When compared to quinoa, wheat groats have less protein (quinoa has roughly 8 grams per cup cooked) but are often more affordable. Wheat groats also have a chewier texture and a nutty flavor, making them a hearty option for salads, soups, or porridge.

Data Sources & Scientific References