Know what’s on your plate
Wheat berry
Calories & nutrition facts
boiled with salt
Nutrition facts
Per 100 g% DV- Calories 178 kcal —
- Protein 4.5 g 9%
- Carbohydrate 34 g 12%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 1%
- Fibre 9.3 g 33%
- Sugars 0.4 g —
Similar foods
Questions about Wheat berry
What are wheat berries?
They’re whole wheat kernels, with the bran, germ and starchy centre still intact. Despite the name, they’re grains, not berries; you may also see them sold as whole wheat grains.
Do you need to soak wheat berries before cooking them?
No, but soaking them overnight shortens the cooking time. Rinse them, then simmer in plenty of fresh water for about 45–60 minutes if unsoaked, or 30–40 minutes if soaked, until chewy.
How can you tell when wheat berries are cooked?
Taste one: it should be tender enough to bite through, with a pleasantly chewy centre rather than a hard, chalky one. Drain off any extra water before using.
What can you make with wheat berries?
Use them in a grain salad with roasted vegetables, herbs and a sharp lemon dressing, or stir them into soup and stew. Their chewy texture also works well in a warm salad with mushrooms or greens.
Can you use wheat berries instead of pearl barley or bulgur?
Yes, but allow more cooking time: wheat berries stay chewier than bulgur, which is usually ready much faster. Pearl barley is a closer swap in soups and stews, though it softens more as it cooks.
How should you store cooked wheat berries?
Cool them promptly, refrigerate in a covered container and use within 48 hours. Reheat only once, until steaming hot throughout.
Do wheat berries contain gluten?
Yes. They are whole wheat kernels and contain gluten, so they are not suitable for a gluten-free diet; wheat is also a listed allergen.
Are wheat berries high in fibre?
Yes. Wheat berries are high in fibre, with 9.3 g per 100 g.
Source: slv 6145 · per 100 g · carbohydrate per EU label, fibre excluded
