by Lesli

in Nutrition

Wheat berries are a true whole grain! You may not recognize the name, but without these kernels, there would be no flour. Wheat berries are loaded with nutrients and are as easy as rice to prepare — perfect for a meal any time of year.

What are wheat berries?

They are nothing but Whole Wheat grains with the husks removed.  The ones responsible for imparting nutrition to our body – the bran, the germ and the endosperm – remain intact and that’s why consuming these are extremely beneficial. For the least amount of calories, you get maximum amount of fiber and nutrition. I mean with such a bargain – what is it that you are waiting for?

They look like thick, short grains — similar to brown rice. Industrious folks grind them into whole wheat flour for baking; you may not have the time to regularly grind your own flour, but it’s a fun thing to try at least once — especially if you have a Vita-mix blender.

When boiled, cooked wheat berries have a chewy bite and subtle nutty, earthy flavor. They’re sturdy enough to handle bold salad dressings and still delicate enough to taste delicious with some milk, honey and cinnamon.

If you like sprouts on salads and sandwiches, add a little water to wheat berries and you can grow your own wheat sprouts.

Why are wheat berries part of “A Healthy Kitchen”?

Since the wheat kernel is left intact, virtually none of the nutrients are stripped away.  A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron. Tasty sprouts are loaded with vitamin E, a cell-protecting antioxidant, and magnesium, which is good for healthy bones and muscles.

Where do you purchase wheat berries?

Look for wheat berries at a health food store or in the natural foods section of your local supermarket.  If you purchase your wheat berries from a bin, be sure to ask the store manager how often the grains are changed out.  I purchase organic wheat berries at my local natural foods store, and they’re changed quite regularly, making them fresher than packaged varieties.

Check out these great Wheat Berry Recipes

{ 9 comments… read them below or add one }

Brent@Oil painting sale

I read an article on wheat berries which said that you can use wheat berries as a substitute for meat! I would like to know how much protein is in a cup or half cup of wheat berries. Thanks for the information.


Adam@Quick Step Flooring

By experimenting I found that you can use wheat berries as a substitute for meat especially in Mexican entrees where you might usually use ground beef. After the wheat is soaked and cooked with other ingredients it works great in enchiladas, burritos and casseroles. It makes you feel so good about eating it because it tastes good, has lots more fiber, and lots less fat.



Oh my gosh, I haven’t tried that, but I sure will! What an awesome idea, Adam. I’m so glad you stopped by and shared your experience! Smiles 🙂


Tom@Acad training

Just like any whole grains, wheat berries are excellent providers of dietary fiber. The nutrients are left untouched since they are not processed and provide us with folic acid, protein, B-complex vitamins and vitamin E. The wheat grass acts as a cleanser and is rich in Vit.A,B, C and E along with other minerals. It is supposed to have anti-aging capabilities. The grass is rich in chlorophyll (obviously) and hence works directly on the liver and removes toxins.


Martin B@limo service nyc

These wheat berries are a rich source of magnesium. Risk of type 2 diabetes is 31% lower in women who frequently use these grains compared to those eating the least of these magnesium-rich foods. So, you must all opt for some of them may it be through some new recipes.


Martin B@limos in new york

Versatility is another benefit to wheatberries, as they can be prepared in many different ways and served hot, warm, or cold. They can be cooked and served as a simple side dish or drawn into various complex recipes.


Steven@potomac locksmith

I am looking for more and better ‘veggie’ recipes! Some of your recipes for this wheatberry sounds so delicious! I will try it very soon! I think others in my family
will also enjoy it!
All “”5″” Forks for this blog!”



Hey Steven, thanks for the ‘5 Forks’ and welcome to aHealthyKitchen … glad to make your acquaintance 🙂



I tried a recipe once where I used wheat berries, and used it as a stuffing for bell peppers, there was mushroom and cheese in it, and it was absolutely delicious! I have to agree with Martin that wheat berries are very versatile.


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