How To Cook Wheat Berries

Written By: Sofia Layarda, MPH

Title: Master of Public Health

Alumni: University of California, Berkeley

Last Updated on:

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Wheat flour is the main ingredient in many of our breads, pasta products, cereals, and other baked goods. Ever wonder where all that flour comes from? Wheat berries. In wheat berries, only the hull (the outermost layer of the grain, which is inedible) has been removed. In the store, you can usually find either white or red wheat berries. They are both whole grains and can be cooked the same way.

Wheat Berries Whole Grains

How To Cook Wheat Berries

When it comes to wheat berries, the main thing to remember is that they do take some time to cook, so plan accordingly.

​Starting Amount: 1/2 cup raw

Pre-Soaking Requirement: ​No

​Pre-Rinsing Requirement: ​Yes. Rinse in a colander under running water until the water runs clear. Drain well.

​Cooking Liquid: 1.25 cups water (or broth if preferred)

​Cooking Time: ​Bring water to a boil on the stove. Add rinsed wheat berries to the boiling water and stir. Once water starts to boil again, turn down the heat to low, cover, and simmer for 45 minutes to 1 hour. Fluff with a fork before serving. Once cooked, what berries are a hearty and tasty addition to salads and soups.

​Resulting Yield: ​1 1/8 cups cooked

Nutritional Information (1/2 cup cooked wheat berries):

  • Calories: 111 kcal
  • Carbohydrates: 24.9 g
  • Protein: 3.5 g
  • Fat: 0.5 g
  • ​Fiber: 4.3 g
  • ​Glycemic Index (GI): ​Low
  • Gluten-free: ​No

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