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Wheat berries

Wheat berries are whole wheat kernels used in pilafs, salads, porridges, and other grain dishes.

Wheat berries — illustrative ingredient image

About Wheat berries

Whole-wheat berries are intact wheat kernels containing the bran, germ, and endosperm. They are cooked as a grain in pilafs, salads, soups, stuffings, and side dishes, and they can be milled into whole-wheat flour. Hard and soft wheat types, as well as red and white wheats, give different culinary results.

Dry kernels are firm, oval to elongated, and may be pale tan, reddish brown, or darker. After cooking, they have a pleasantly chewy texture and a nutty, wheaty flavour. Hard varieties generally stay especially firm, while softer varieties cook more tenderly.

They are commonly sold dry, either loose or packaged, and may also appear precooked or ready to eat. Soaking and simmering soften the kernels; draining leaves them suitable for salads or pilafs, while milling turns them into flour. They differ from pearled wheat because the outer layers remain intact.

Ingredient type
whole food

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Where wheat berries appears

13 linked foods

Find foods to recognise by country and type. Recipes and products vary; these are recorded ingredient connections.

Showing 13–13 of 13

Soups

Ingredient connections awaiting review · Coverage is still growing, including packaged snacks.

Name examples awaiting language review. Confirm the specific food or product.

Local names for wheat berries

Names and romanised forms to recognise on menus and labels.

English

Whole-wheat berries

English

wheat berries

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Wheat berries nutrition & diet

Wheat berries nutritional value

Wheat, whole, uncooked

Per 100 g of the edible portion in the stated food form.

Calories
325.5kcal
Protein
11.2g
Carbs
58.3g
Fat
2.4g

Reference values apply to the named food form, not every preparation, variety or brand. © Food Standards Australia New Zealand. AFCD Release 3, food F009537. Available carbohydrate excludes sugar alcohols; energy converted from kJ to kcal (÷4.184). Australian data may not be appropriate for use in other countries. There are limitations associated with food composition databases. Food composition data used in the database or databases may represent an average of the nutrient content of a particular sample of foods and ingredients, determined at a particular time. The nutrient composition of foods and ingredients can vary substantially between batches and brands because of a number of factors, including changes in season, processing practices and ingredient source, and methods of calculation. Data licensed under the FSANZ Data User Licence Agreement, based on CC BY-SA 3.0 AU: https://www.foodstandards.gov.au/science-data/monitoringnutrients/afcd/datauserlicenceagreement.

Portions & preparation

Use intact wheat kernels and distinguish dry from cooked berries or flour made from them. Cooking changes water content and serving volume; milling changes the food form and culinary use. Record soaking, sprouting, added oil, sweeteners, vegetables, dairy, or meat in the finished dish separately.

Compare the right form: Match a reference for intact whole-wheat kernels, specifying dry or cooked state, variety when known, and plain edible portion.

Diet considerations

This is a plant-derived cereal containing wheat, but preparation may add dairy, meat, sweeteners, oils, or other ingredients. Wheat-based foods are not suitable for gluten-avoidance patterns unless the exact context establishes otherwise. Cooked berries, milled flour, and mixed grain dishes differ in portion-dependent carbohydrate patterns.

AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.

Dietary compatibility

  • Vegan
    Typically compatible
  • Vegetarian
    Typically compatible
  • Pescatarian
    Typically compatible
  • Keto
    Depends on the version
  • Paleo
    Typically incompatible
  • Low-carb
    Depends on the version
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Vegetarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Pescatarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Keto · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Paleo · Typically incompatible
This profile falls outside the conventional paleo pattern used here (grains and pseudograins, legumes, dairy or refined sugar).
Low-carb · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: Australian Food Composition Database, Release 3, 2025 — Wheat, whole, uncooked ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .