Meet This Grain: Wheat Berries

by in Healthy Tips, February 24, 2009

wheat berry salad
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?
Wheat berries are whole wheat kernels. 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.

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 “Healthy Eats”?
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.

What do you do with wheat berries?
Look for wheat berries at a health food store or in the natural foods section of your local supermarket.

Prepare wheat berriesin salted boiling water — just like other grains. Add cooked wheat berries to soups or even chili. Serve hot as a side dish with hearty mushrooms or cold for a satisfying salad full of flavor and whole grain goodness. Wheat berries have nutty flavor so they’re great with fresh vegetables and dried fruit such as cherries or cranberries.

Wheat berry recipes to try:


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Comments (155)

  1. Brandon says:

    Several people have inquired where to buy wheat berries . . . Dodsworth Farms is a family farm in Colorado that sells hard red winter wheat berries directly to consumers. I have used it to make delicious, nutritious whole wheat bread. It's not organic but it is Non-GMO, all natural and chemical free. It also comes already vacuum sealed in 5 pound bags. Their website is

  2. rosalie says:

    I found wheat berry in a Russian store.
    I believe that any Asian or European grocery store in US
    sells wheat berry. Rosalie

  3. Susan says:

    I saw them on TV in 1984. The lady had a sm cookbook out. She said you can mix cooked wberries with hamburger, to make meatballs, meatloaf, etc- in order to stretch your meat budget really far. The berries soak up the meat flavor (kinda like tofu takes the flavor of the other ingredients). That way, if you eat meat, you don't eat so much. In 1984, the woman actually showed how you could only spend $40 per month on meat. I'll post again, if I find the little cookbook anywhere. Susan

  4. Kim says:

    I cook them and keep them in the fridge. WHen I need a quick pick me up.. I spread some low fat cream cheese on a stalk of celery and top it with wheat berries…. I LOVE them and I always stay full for hours after I eat them. I also love them with a little bit of honey and coconut milk – like rice pudding on steroids.. YUMMY and tasty and filling

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  9. Dianna says:

    A very good brand of wheat berries is Arrowhead Mills. If you have a healthfood store and they don't carry them, ask, they may be able to order them for you.

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