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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whole wheat grains are highly nutritious because they contain the entire grain kernel, including the bran, germ, and endosperm. They are rich in dietary fiber, antioxidants, and essential minerals like magnesium and iron, which support heart health and digestion.
Whole wheat grains provide approximately 12.6g of protein per 100g. They are also an excellent source of dietary fiber, which helps regulate blood sugar levels and promotes a healthy gut microbiome.
Yes, they can be beneficial for weight management due to their high fiber content, which increases satiety and helps you feel full for longer. Their complex carbohydrates provide sustained energy, preventing the blood sugar spikes often associated with refined grains.
No, whole wheat grains contain gluten, a protein naturally found in wheat. They are not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
No, whole wheat grains are not keto-friendly as they are high in carbohydrates, containing about 71.2g per 100g. The ketogenic diet requires very low carbohydrate intake, which these grains significantly exceed.
To cook whole wheat grains (wheat berries), simmer them in water or broth using a 1:3 ratio for 45 to 60 minutes until tender but chewy. Soaking them overnight can help reduce the cooking time and improve texture.
Whole wheat grains have a distinct nutty, earthy flavor and a firm, chewy texture. This makes them a hearty addition to salads, soups, and grain bowls where a bit of 'bite' is desired.
whole wheat grains is a versatile ingredient found in cuisines around the world. With 340 calories per 100g and 12.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 1 recipes featuring whole wheat grains with step-by-step instructions.
Browse recipes →Yes, whole wheat grains make an excellent high-fiber substitute for white or brown rice. They hold their shape better than rice in soups and stews and add a more complex flavor profile to pilafs and stir-fries.
Store dry grains in an airtight container in a cool, dark, and dry pantry for up to 6 months. For longer storage, keep them in the refrigerator or freezer to prevent the natural oils in the grain's germ from becoming rancid.
Once cooked, whole wheat grains can be stored in an airtight container in the refrigerator for 3 to 5 days. They also freeze exceptionally well for up to 3 months, making them ideal for batch cooking and meal prep.
