Wheat Berries: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of wheat berries has 244 calories, 7.8 g fiber and 0 mg vitamin C. Full wheat berries nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Wheat berries contain 244 calories per cup cooked, providing 9.8 g of protein and 7.8 g of fiber. They have a low glycemic index of about 41, making them a suitable option for those monitoring blood sugar levels.
This page explores the nutritional profile of wheat berries, focusing on their benefits when cooked. It includes details on calories, macronutrients, and how they fit into various dietary goals.
Wheat Berries Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the nutrition facts for cooked wheat berries, highlighting key nutrients and their contributions to daily values.
Values are for 1 cup cooked (195 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 244 | 125 | 12% |
| Protein | 9.8 g | 5.0 g | 20% |
| Carbohydrates | 52.6 g | 27.0 g | 19% |
| Fiber | 7.8 g | 4.0 g | 28% |
| Sugar | 0.8 g | 0.4 g | - |
| Fat | 1.4 g | 0.7 g | 2% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 176 mg | 90 mg | 4% |
| Magnesium | 88 mg | 45 mg | 21% |
| Iron | 2.92 mg | 1.50 mg | 16% |
About 80% of wheat berries calories come from carbohydrates, 15% from protein and 5% from fat.
Wheat Berries by Health Goal
The by-goal ratings section evaluates how wheat berries align with common dietary objectives, such as weight management and heart health.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 244 calories per serving with 7.8 g fiber for fullness |
| Blood sugar / diabetes | Fair | Glycemic load of about 18 per serving |
| Immunity | Fair | Provides 0 mg vitamin C (0% DV) |
| Digestion | Excellent | 7.8 g fiber per serving supports regularity |
| Heart health | Good | Potassium (176 mg) and fiber, very low sodium |
| Muscle gain | Good | Higher in protein (9.8 g) than most plant foods |
Wheat Berries and Blood Sugar
Glycemic index: 41. Glycemic load: 18 per serving.
Wheat Berries has a glycemic index of about 41 and a glycemic load of around 18 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Wheat Berries Compares to Other Grains
In the comparison table, wheat berries are contrasted with other grains, showcasing their unique nutritional advantages.
| Grain (per 100 g) | Calories | Protein (g) | Fiber (g) | Carbs (g) |
|---|---|---|---|---|
| Wheat Berries | 125 | 5.0 | 4.0 | 27.0 |
| Farro | 130 | 5.0 | 3.5 | 26.0 |
| Spelt | 127 | 5.5 | 3.9 | 26.0 |
| Rye Berries | 110 | 4.0 | 4.5 | 23.0 |
Wheat Berries Myths, Checked
Wheat berries are gluten-free , False. Wheat berries are whole wheat kernels and contain gluten.
Wheat berries and bulgur are the same , Misleading. Wheat berries are whole kernels; bulgur is cracked and parboiled wheat.
How to Track Wheat Berries
Grains swell as they cook, so a cup of cooked wheat berries is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log wheat berries accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of wheat berries?
One cup of cooked wheat berries contains 244 calories. This makes them a moderately calorie-dense food, suitable for various meal plans.
Is wheat berries good for weight loss?
Wheat berries can be beneficial for weight loss due to their high fiber content, which is 7.8 g per cup. This fiber helps promote satiety and may aid in reducing overall calorie intake.
Can people with diabetes eat wheat berries?
People with diabetes can include wheat berries in their diet, as they have a low glycemic index of about 41. This means they have a minimal impact on blood sugar levels when consumed.
How much fiber is in wheat berries?
Wheat berries are high in fiber, providing 7.8 g per cup. This significant fiber content supports digestive health and can help maintain steady blood sugar levels.
Is wheat berries high in sugar?
Wheat berries are low in sugar, containing only 0.8 g per cup. This makes them a suitable choice for those looking to limit their sugar intake.
What are wheat berries?
Wheat berries are whole grains that are unprocessed and contain the entire grain kernel. They are known for their nutty flavor and chewy texture.
Key Takeaways
- Wheat berries provide 244 calories per cup cooked.
- Each serving contains 9.8 g of protein.
- They offer 7.8 g of fiber, supporting digestive health.
- Wheat berries have a low glycemic index of about 41.
- They contain only 0.8 g of sugar per cup.
- Wheat berries are a good source of magnesium, providing 88 mg.
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