Wheat Berries

Wheat berries refers to the entire wheat kernel, including the bran, germ and endosperm. Tan to reddish brown in color, wheat berries can be purchased as both hard and soft processed grains. Often added to salad or included in breads to increase its taste and texture, wheat berries have a high degree of dietary fiber, folate, vitamins and minerals. In Eastern Europe, wheat berries are the main ingredient in kutya, a Christmas time porridge. In France, wheat berries are often served as an alternative to rice or corn and is commonly called Ebly.

Key Nutrients

Wheat berries provide a healthy source of fiber and especially B vitamins. Wheat berries are also low in saturated and unsaturated fat content.

Health Benefits

Vitamin B1 – Thiamine is an important vitamin since it breaks down sugars in the body. Thiamine also helps to support nerve and heart health.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B9 – Folate is an important vitamin for liver function.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Season

Since they store indefinitely, you can find wheat berries year round in your supermarket.

Nutrition Information

Per 1 cup (150 grams):

Calories (cKal):
Protein (grams):
Total Fat (grams):
Carbohydrates (grams):
Fiber (grams):

Buying and Storing

There are no real issues to consider when buying wheat berries besides making sure you are comfortable with the source and brand. They store for a very long time, just make sure to keep in a sealed container, and store for up to one year.