Grain
Whole Berry
Whole wheat berries are intact grains for long simmering and chewy salads. Soak to shorten time. As a whole berry section of berry, portion for even cooking and clear labelling. Toast, soak, or rinse as required; measure liquid carefully. Flour, bulgur, couscous, freekeh, and porridge. Store oils and milled products cool.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.6 g
- Saturated Fat 0.49 g
- Trans Fat 0 g
- Monounsaturated Fat 0.48 g
- Polyunsaturated Fat 1.25 g
- Cholesterol 0 mg
- Sodium 4.81 mg
- Salt 0.01 g
- Total Carbohydrate 69.6 g
- Dietary Fibre 5.93 g
- Total Sugars 1.04 g
- Complex / starch 61.5 g
- Protein 9.77 g
- Water 12.7 g
- Energy 346 kcal
- Water 12.7 g
- Carbohydrates 69.6 g
- Protein 9.77 g
- Fat 2.6 g
- Saturated Fat 0.49 g
- Monounsaturated Fat 0.48 g
- Polyunsaturated Fat 1.25 g
- Omega-3 0.13 g
- Vitamins 55.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.3 mg
- Vitamin B2 — Riboflavin 0.1 mg
- Vitamin B3 — Niacin 3.9 mg
- Vitamin B5 — Pantothenic Acid 0.58 mg
- Vitamin B6 0.24 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 28.1 µg
- Vitamin C 2 mg
- Vitamin E 0.73 mg
- Vitamin K 1.8 µg
- Minerals 308 mg
- Major Minerals 307 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.3 · vitamin-b2-riboflavin: 0.1 · vitamin-b3-niacin: 3.9 · vitamin-b5-pantothenic-acid: 0.58 · vitamin-b6: 0.24 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 28.1 · vitamin-e: 0.73 · vitamin-k: 1.8 ·
Minerals
Whole form averages edible parts as typically consumed.
History
Markets sold wheat as separate whole berry forms so cooks could match prep to the dish.
Retail packing made whole berry of wheat a familiar labelled product.
Food service portioned whole berry of wheat for consistent yield.