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Boiled Black Wheat Calories
High in fiber, minerals and vitamins; moderate glycemic index; suitable for vegan and vegetarian diets.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Black Wheat (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 38.3 g of carbs, 6.3 g of protein, 1.2 g of fat and 5.7 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Boiled Black Wheat Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
38.3g
· 14% DV
Protein
6.3g
· 13% DV
Fat
1.2g
· 2% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 13% · Fat 6%
Boiled Black Wheat nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 38.3 g | 14% |
| Fiber | 5.7 g | 20% |
| Protein | 6.3 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled Black Wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| 2 tablespoon (medium) | 30 g | 36 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 serving (large) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Boiled Black Wheat
What is boiled black wheat?
Boiled black wheat is wheat grain with a naturally dark outer layer, cooked in water until tender. It is not black rice or buckwheat, and it can be served as a grain side or added to other dishes.
Is boiled black wheat the same as black rice?
No, boiled black wheat is made from wheat, while black rice is a type of rice. They differ in taste and texture, and black wheat contains gluten.
How do you stop boiled black wheat from getting mushy?
To keep boiled black wheat from getting mushy, simmer it gently and start checking the texture as it softens. Drain it as soon as the grains are tender, then spread it out briefly to release steam.
Does boiled black wheat need to be soaked before cooking?
No, soaking is optional for boiled black wheat. Soaking the dry grains beforehand can help them cook more quickly and evenly; drain and rinse them before simmering.
What does boiled black wheat taste like?
Boiled black wheat has a mild, slightly nutty flavor and a pleasantly chewy texture. Its taste is subtle enough to work with savory herbs and dressings, or alongside roasted vegetables.
Can you use boiled black wheat instead of pearl barley?
Yes, boiled black wheat can replace pearl barley in dishes such as soups, grain bowls, and warm salads. Expect a different texture: black wheat tends to have a firmer, more wheat-like bite.
Can boiled black wheat be eaten cold?
Yes, boiled black wheat can be eaten cold once it has been cooked and cooled safely. Toss it into a salad with chopped vegetables, herbs, and a tangy dressing.
How do you store boiled black wheat?
Store boiled black wheat in a covered container in the refrigerator once it has cooled, and use it within a few days. Discard it if it develops an unusual smell or slimy texture.
Can you freeze boiled black wheat?
Yes, boiled black wheat freezes well. Cool it, divide it into meal-sized portions, and seal them in freezer-safe containers. Thaw in the refrigerator and reheat thoroughly before serving.
Does boiled black wheat raise blood sugar?
Yes, boiled black wheat can raise blood sugar because it contains carbohydrates. Its fiber does not prevent that effect. If you have diabetes, consider your portion and meal plan when deciding how to include it.
Boiled Black Wheat Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B5
0.68mg · 14% DV
Biotin
3.75µg · 13% DV
B3
1.65mg · 10% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.2mg · 22% DV
Phosphorus
147mg · 21% DV
Magnesium
57mg · 14% DV
Potassium ⭐
165mg · 5% DV
Sodium
4.5mg · 0% DV
Boiled Black Wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Black Wheat
To burn the 180 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled Black Wheat?
Boiled Black Wheat is made by simmering dark-coloured wheat kernels until tender. It is wheat, not buckwheat, and can be prepared wherever this variety is grown; it is not tied to one particular regional cuisine. The cooked kernels are used much like other whole wheat grains.
They keep a pleasantly chewy bite and work well in grain salads, soups, or as a side alongside vegetables and beans. Boiled Black Wheat is mainly a source of carbohydrates, with fibre and some protein. For a lighter, balanced meal, toss it with plenty of vegetables, herbs, and lemon, or serve a modest portion with a protein-rich accompaniment.
How Nutritious Is Boiled Black Wheat?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled Black Wheat Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled Black Wheat Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Black Wheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Black Wheat Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.