Calories in wheat berries
A typical serving of wheat berries provides about 509 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup (150 g - cooked)
Calories
509kcal
Protein
19.5g
Carbs
106.5g
Fat
3g
Per 100 g
| Calories | 339 kcal |
| Protein | 13 g |
| Carbs | 71 g |
| Fat | 2 g |
| Saturated fat | 0.4 g |
| Fiber | 12 g |
| Sugars | 1 g |
| Sodium | 2 mg |
Data based on Open Food Facts and public nutrition databases.
The entire wheat kernel, including the bran, germ, and endosperm. It is the least processed way to consume wheat.
Nutritional benefits
- Complete whole-food nutrition
- Promotes weight control due to fiber
- Contains protective lignans
How to prepare it
- 1.Requires pre-soaking for several hours
- 2.Simmer for 45-60 minutes
- 3.Should be tender but with a bite
Lighter alternatives
Rye berries
Earthier flavor and higher fiber
Barley
Similar texture but cooks faster
Brown rice
Softer and easier to digest
Healthy tip
Mix them into salads with pomegranate and parsley for a Mediterranean-inspired meal.
Frequently asked questions
Can they be used for sprouts?
Yes, they are ideal for germinating to get wheatgrass or edible sprouts.
Are they very hard?
They have a firm texture, similar to al dente cooked legumes.
Do they have a lot of gluten?
They contain the natural gluten of wheat, so they are not suitable for celiacs.
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