Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cooked black wheat Calories
Cooked whole grain with fiber and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked black wheat (170 g) has 209 calories. That works out to 123 calories per 100 g. It contains 43.7 g of carbs, 7.7 g of protein, 1.4 g of fat and 6.5 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Cooked black wheat Nutrition Facts
Selected: 1 cup (medium) · 170 g
209
KCAL / 170G
Carbs
43.7g
· 16% DV
Protein
7.7g
· 15% DV
Fat
1.4g
· 2% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Cooked black wheat nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.4 mg | 0% |
| Total carbohydrate | 43.7 g | 16% |
| Fiber | 6.5 g | 23% |
| Protein | 7.7 g | 15% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Cooked black wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 209 kcal |
| 1 tablespoon (whole) | 12 g | 15 kcal |
| 1 ounce (whole) | 28 g | 34 kcal |
| ½ cup (half) | 85 g | 105 kcal |
| 100 g | 100 g | 123 kcal |
| 1 serving (small) | 150 g | 185 kcal |
| 1 serving (large) | 220 g | 271 kcal |
| 1.5 cup (large) | 255 g | 314 kcal |
| 2 cup (jumbo) | 340 g | 418 kcal |
Calculated from 123 calories per 100 g.
Frequently Asked Questions About Cooked black wheat
Is cooked black wheat the same as buckwheat?
No, cooked black wheat and buckwheat are different foods. Black wheat is a dark-colored variety of wheat, while buckwheat is not wheat at all. They have different flavors and cooking qualities, so swapping one for the other can change a recipe.
How do you cook black wheat so it stays chewy?
Simmer black wheat in water until the grains are tender, then drain any excess liquid and let it rest covered briefly. The cooking time varies with the grain and whether it was soaked first. For a chewy texture, avoid cooking it until the grains split and turn mushy.
What does cooked black wheat taste like?
Cooked black wheat has a mildly nutty, earthy flavor and a pleasantly chewy texture. Its dark color does not necessarily mean it tastes bitter. It pairs well with herbs, spices, vegetables, and savory dressings.
How can you use cooked black wheat in meals?
Use cooked black wheat in grain salads, soups, pilafs, or warm bowls with vegetables and a protein source. It can be served cold after cooling or stirred into a hot dish near the end of cooking. Its firm texture makes it a useful base for meal prep.
Why is cooked black wheat dark in color?
Cooked black wheat is dark because of the natural coloring of the black wheat variety used. The exact shade can vary between varieties and cooking methods. Dark or tinted cooking water is normal and does not by itself mean the wheat has spoiled.
Can cooked black wheat replace black rice in a recipe?
Yes, cooked black wheat can replace black rice in many salads and grain bowls, but the result will not be identical. Black wheat is a wheat grain with a chewy bite, while black rice has its own distinctive texture and flavor. Adjust seasoning to suit the dish.
How long does cooked black wheat keep in the fridge?
Keep cooked black wheat in a covered container in the refrigerator and use it within about 3–4 days. Refrigerate it once it has cooled rather than leaving it out for an extended time. Discard it if it develops an unusual smell, sliminess, or mold.
Can you freeze cooked black wheat?
Yes, cooked black wheat freezes well. Cool it completely, divide it into meal-size portions, and store it in airtight freezer containers. The grains may be softer after thawing, so frozen cooked black wheat works especially well in soups, pilafs, and other hot dishes.
How do you reheat cooked black wheat without drying it out?
Reheat cooked black wheat gently with a small splash of water, covered, on the stovetop or in the microwave. Stir once during heating and stop when it is hot throughout. The added moisture helps restore a tender texture without making the grains overly soft.
Can cooked black wheat be used instead of rice in a pilaf?
Yes, cooked black wheat can stand in for rice in a pilaf, but add it after the vegetables and seasonings are cooked. Since the wheat is already cooked, mixing it in at the end and heating it through helps prevent a mushy result.
Cooked black wheat Vitamins & Minerals
Vitamins
B3
2.21mg · 14% DV
B1
0.14mg · 12% DV
Biotin
3.4µg · 11% DV
B6
0.15mg · 9% DV
Minerals
Manganese
1.27mg · 55% DV
Phosphorus
224mg · 32% DV
Copper
0.27mg · 30% DV
Selenium
14µg · 25% DV
Potassium ⭐
187mg · 6% DV
Sodium
3.4mg · 0% DV
Cooked black wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked black wheat
To burn the 209 calories in 1 cup (medium) (170 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 Cooked black wheat?
Cooked black wheat is made from dark-coloured wheat kernels simmered until tender; despite the name, it is wheat, not buckwheat. The grains keep a pleasantly chewy bite when cooked just until soft, or become softer and fuller in texture with a little more cooking.
Its mild earthy, nutty flavour works well in warm grain bowls, soups and chilled salads. It can be served as a side in place of rice or added to vegetables, herbs and beans for a more substantial meal. As a whole grain, cooked black wheat provides fibre; a 100 g portion has 3.8 g. For a lighter dish, pair it with plenty of vegetables and a fresh, lemony dressing, and keep added oil modest.
How Nutritious Is Cooked black wheat?
Nutrient density
Medium
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 Cooked 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 Cooked black wheat Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
Cooked black wheat Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
Compare Cooked black wheat
Foods Similar to Cooked black wheat
Have another question about Cooked black wheat?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.