Wheat Berries: Nutrition Profile

by Diane, M.P.H, M.S.

Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran, and endosperm (starch). Only the hull, the inedible outer layer of the grain, has been removed. Consequently, wheat berries contain all of the grain’s minerals (manganese, selenium, phosphorus, magnesium, calcium, copper, and iron), vitamins (B1, B3, and E), and phytochemicals (antioxidants, phenolics, phytoestrogens, plant lignans, etc.).

Cooked wheat berries are delicious, chewy in texture, very nutritious, high in protein and complex carbohydrate, low in calories, and an excellent source of whole grains and dietary fiber, both of which help promote digestive health, regular bowel movements, lower blood cholesterol and blood sugar levels, maintain a healthy weight and satisfy your appetite for long periods of time. They are an excellent addition to a heart-healthy diet, because they contain:

  • No cholesterol
  • No saturated fat
  • No trans fat
  • No salt
  • No sugar
  • High amount of dietary fiber

Note that one cup of uncooked wheat berries will yield about 2-1/2 cups cooked wheat berries.

One-half cup of cooked wheat berries contains about 150 calories, 0.5 gram (g) total fat, 0 g saturated fat, 0 g monounsaturated fat, 0 g trans fat, 0 mg cholesterol, about 29-32 g carbohydrates, 0 g sugar, 0 mg salt, 6 g protein, 6 g fiber, and 2 mg potassium.

All wheat products, including white and whole wheat flour, are made from wheat berries.

Since wheat berries contain gluten, they must be avoided by individuals with celiac disease or gluten sensitivity.

Nutritional Analysis


Nutritional Breakdown

Daily Values

Daily Values (based on a 2000 calorie diet)

 Fat  Protein  Carbs
 Alcohol  Other

Calories in Wheat Berries Per Serving Size: 1/4 cup dry  (Source: The Daily Plate)

Amount per Serving

Calories 150 Calories from Fat 5

% Daily Value *
Total Fat 0.5g 1%
Saturated Fat  0g 0%
Sodium 0mg 0%
Total Carbohydrate 32g 11%
Dietary Fiber  6g 24%
Protein 6g 12%

Calcium 2%
Iron 8%

Estimated Percent of Calories from:

Fat 3.0%

Carbohydrates 85.3%

Protein 16 %

*The Percent Daily Value on the Nutrition Facts label is a guide to the nutrients in one serving of food. For example, if the label lists 24% dietary fiber, it means that one serving provides 24% percent of the fiber you need each day.

Percent Daily Values are based on a 2,000-calorie diet for healthy adults. Even if your diet is higher or lower in calories, you can still use the Percent Daily Value as a guide. For example, the Percent Daily Value can help you determine whether a food is high or low in specific nutrients:

  • If a food has 5 percent or less of a nutrient, it’s considered to be low in that nutrient.
  • If it has 20 percent or more, it’s considered to be high in that nutrient.


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  3. Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. “Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.” American Journal of Clinical Nutrition. 2003 Nov ; 78 (5): 920-7. 2003. PMID: 14594777.
  4. “The World’s Healthiest Foods: Whole Wheat.” WHFoods: Whole Wheat. (Source: www.whfoods.com/genpage.php?tname=foodspice&dbid=66)
  5. www.whfoods.org

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