1 serving (medium) of Wheat Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 33.8 g of carbs, 6.3 g of protein, 2.3 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 45 (medium), so it raises blood sugar at a moderate pace.

What is Wheat Salad?

Wheat salad is made with cooked whole wheat berries tossed with chopped vegetables and herbs; this version includes tomato, cucumber and purple onion, with a light dressing. Recipes vary, but it fits comfortably among Mediterranean-style grain salads rather than pointing to one single place of origin.

Serve it chilled or at room temperature as a side, a lunch bowl, or part of a spread with grilled foods. The tender, pleasantly chewy grains make it more substantial than a leafy salad, while the fresh vegetables keep each bite bright. It provides fibre—3.8 g per 100 g—and works well for meal prep. For a lighter dressing, use lemon juice and a modest amount of olive oil.

Wheat Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

4.2g

· 8% DV

Fat

1.5g

· 2% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 75% · Protein 14% · Fat 11%

Wheat Salad Vitamins & Minerals

Vitamins

0.13mg · 11% DV

1.2mg · 8% DV

Biotin

2µg · 7% DV

0.3mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

95mg · 14% DV

Selenium

7µg · 13% DV

Magnesium

38mg · 9% DV

How Nutritious Is Wheat Salad?

Nutrient density

Medium

48/ 100

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

53/ 100

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.

Wheat Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wheat Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wheat Salad 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 Wheat Salad Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Wheat Salad Good For?

Vegan

— Not 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

Wheat Salad Fat Profile

SATURATED

0.22g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.54g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

Compare Wheat Salad

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Wheat Salad vs Whole wheat pasta4 kcal fewer per 100 g

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Wheat Salad vs Breadstick290 kcal fewer per 100 g

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→

Foods Similar to Wheat Salad

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

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410 kcal

🥯

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340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

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🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wheat Salad

What is usually in Wheat Salad?

Wheat Salad usually combines cooked whole wheat berries with chopped vegetables and herbs, such as tomato, cucumber, parsley, and onion. A simple olive-oil and lemon dressing keeps the grains bright without masking their chewy texture.

How do you cook wheat berries for Wheat Salad?

Simmer wheat berries in plenty of water until tender but still chewy, then drain and cool them before mixing the salad. They should hold their shape; overcooked grains can turn the finished Wheat Salad soft and heavy.

Do you need to soak wheat berries for Wheat Salad?

Soaking wheat berries before making Wheat Salad is helpful but not essential. It lets the grains absorb water ahead of cooking and can make them cook more evenly; unsoaked berries can still be simmered until tender.

How do you keep Wheat Salad from getting soggy?

Keep Wheat Salad from getting soggy by cooling and draining the wheat berries thoroughly before adding vegetables or dressing. Add watery ingredients such as tomato and cucumber close to serving, and dress the salad gradually rather than all at once.

What dressing goes best with Wheat Salad?

A lemon and olive-oil dressing is a classic match for Wheat Salad because its acidity balances the hearty grains. Chopped herbs add freshness, while a little vinegar or mustard can give the dressing a sharper flavor.

Can you make Wheat Salad ahead of time?

Yes, you can make Wheat Salad ahead, but store the cooked grains separately from the chopped vegetables and dressing when possible. Combine them shortly before serving so the herbs stay fresh and the vegetables do not release excess liquid.

How long does Wheat Salad last in the fridge?

Wheat Salad keeps for about three days in a covered container in the refrigerator. If it has been left out for an extended period or develops an unusual smell or appearance, discard it rather than tasting it.

Can you freeze Wheat Salad?

You can freeze the cooked wheat berries, but freezing the assembled Wheat Salad is not ideal. Fresh vegetables and herbs become watery and limp after thawing, so freeze the grains alone and add freshly chopped ingredients afterward.

What is the difference between Wheat Salad and farro salad?

Wheat Salad can be made with whole wheat berries, while farro salad uses farro, an ancient wheat grain sold in different forms and varieties. The grains can look similar, but farro’s texture and cooking needs vary by product.

What can you serve with Wheat Salad?

Serve Wheat Salad with grilled fish, chicken, roasted vegetables, or a bowl of soup for a complete meal. Its chewy grains and fresh vegetables also make it a useful side for picnics and potlucks.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026