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Cooked Cracked Wheat Calories
Fiber-rich whole grain
CALORIES
GI
POTASSIUM
FIBER
Cooked Cracked Wheat Nutrition Facts
Selected: 100 g
83
KCAL / 100G
Carbs
18.6g
· 84%
Protein
3.1g
· 14%
Fat
0.2g
· 2%
Fiber
4.5g
Cooked Cracked Wheat Vitamins & Minerals
Vitamins
B3
1mg · 6% DV
B6
0.08mg · 5% DV
Folate
18µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Manganese
1mg · 43% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
Iron
1mg · 6% DV
Cooked Cracked Wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked Cracked 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 Cracked Wheat Contain Allergens?
Contains these allergens:
Which Diets Is Cooked Cracked 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 Cracked Wheat Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Cooked Cracked Wheat
Cooked Cracked Wheat — Frequently Asked Questions
Is cooked cracked wheat the same as bulgur?
Not exactly. Both come from wheat, but cracked wheat is usually less processed and can have a chewier, more distinct grain texture than bulgur.
Is cooked cracked wheat better before or after a workout?
It can work at either time. Before training, it provides a steady carbohydrate base; after training, it is best paired with a protein source for a more balanced recovery meal.
Does cooked cracked wheat help you feel full?
It often does, thanks to its fiber and chewy texture. Pairing it with vegetables, legumes, or yogurt usually makes the meal more satisfying than eating it alone.
What goes well with cooked cracked wheat?
It pairs well with lentils, chickpeas, roasted vegetables, herbs, olive oil, and yogurt-based toppings. These combinations improve both flavor and meal balance.
How long does cooked cracked wheat keep in the fridge?
Once cooled and stored in a sealed container, it usually keeps for about 3 to 4 days in the refrigerator. Letting it sit out too long at room temperature is not recommended.
Can cooked cracked wheat be frozen?
Yes, it freezes well in portion-sized containers or bags. Thawing it gently and using it in soups, grain bowls, or salads helps preserve its texture.
Why does cooked cracked wheat turn mushy, and how can I prevent it?
Too much water, overcooking, or excessive stirring can make it soft and sticky. Using measured liquid and letting it rest after cooking helps keep the grains more separate.
Is cooked cracked wheat okay to eat at night?
Yes, if the portion fits your overall meal and appetite. It is often easier to enjoy at dinner when combined with lighter ingredients like vegetables and a moderate protein source.
Who should be careful with cooked cracked wheat?
Anyone with celiac disease or a medically confirmed gluten-related disorder should avoid it because it contains gluten. People who are sensitive to wheat may also need to watch their tolerance.
Is cracked wheat automatically a weight-loss food?
No. It can be part of a weight-loss plan, but no single grain causes weight loss on its own; the overall eating pattern and portion size matter more.
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Nutrition data compiled from USDA FoodData Central and scientific sources.