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Roasted Wheat Calories
Source of fiber and complex carbs, roasted whole grain
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted Wheat (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 27.4 g of carbs, 5 g of protein, 0.9 g of fat and 4.5 g of fiber. Its 1.5 mg of Manganese covers 64% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Roasted Wheat Nutrition Facts
Selected: 1 serving (medium) · 40 g
136
KCAL / 40G
Carbs
27.4g
· 10% DV
Protein
5g
· 10% DV
Fat
0.9g
· 1% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
Roasted Wheat nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 4.5 g | 16% |
| Protein | 5 g | 10% |
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 Serving of Roasted Wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 136 kcal |
| 1 piece (mini) | 15 g | 51 kcal |
| 1 serving (small) | 25 g | 85 kcal |
| 1 piece (small) | 30 g | 102 kcal |
| 1 piece (medium) | 50 g | 170 kcal |
| 1 serving (large) | 60 g | 204 kcal |
| 1 cup (medium) | 80 g | 272 kcal |
| 1 piece (large) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 cup (large) | 120 g | 408 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Roasted Wheat
What is Roasted Wheat?
Roasted Wheat is whole wheat kernels toasted until dry and crunchy, eaten as a snack in some food traditions. It is different from bulgur, which is cooked, dried, and cracked wheat used mainly in meals.
How do you make Roasted Wheat at home?
To make Roasted Wheat, clean the wheat kernels, dry them thoroughly, then toast them in a pan while stirring so they brown evenly. Let the kernels cool before eating; moisture left on them can make roasting uneven.
How do you eat Roasted Wheat?
Roasted Wheat is usually eaten by the handful as a crunchy snack. Chew the hard kernels thoroughly, or sprinkle them over soup or yogurt for crunch; they soften if left in a moist dish.
Is Roasted Wheat the same as bulgur?
No. Roasted Wheat consists of toasted, generally whole kernels, while bulgur is wheat that has been cooked, dried, and cracked. Roasted Wheat is commonly snacked on as-is; bulgur is typically rehydrated or cooked for recipes.
Can you roast wheat berries in a pan?
Yes, wheat berries can be toasted in a dry pan, provided they are clean and fully dry. Stir them frequently over moderate heat so they color without scorching, then cool them before serving.
Does Roasted Wheat have to be cooked before eating?
No, properly roasted wheat kernels are eaten as a crunchy snack without further cooking. They are very firm, so chew them well; if you prefer a softer texture, add them to a moist dish and let them soften.
How should you store Roasted Wheat so it stays crunchy?
Store Roasted Wheat in an airtight container in a cool, dry place. Keep it away from steam and humidity, which can soften the kernels, and discard it if it develops mold or an unusual smell.
Is Roasted Wheat a good snack for weight loss?
Roasted Wheat can fit into a weight-loss eating pattern, but large portions can add substantial energy. Its firm texture encourages slower chewing; portion some into a bowl instead of eating straight from a large container.
Can you use Roasted Wheat instead of bulgur in recipes?
Usually not as a direct substitute. Roasted Wheat stays firm and crunchy, whereas bulgur softens when hydrated and is used as a grain base in dishes such as pilaf and tabbouleh; use Roasted Wheat as a topping or snack instead.
Why is Roasted Wheat sometimes hard to chew?
Roasted Wheat is made from intact wheat kernels, so its firm, crunchy texture is normal. Chew it thoroughly, and avoid serving it to anyone who cannot safely manage hard foods; moisture will soften it in soups or yogurt.
Roasted Wheat Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B3
2.32mg · 14% DV
B5
0.36mg · 7% DV
B6
0.12mg · 7% DV
Minerals
Manganese
1.48mg · 64% DV
Selenium
28µg · 51% DV
Phosphorus
140mg · 20% DV
Copper
0.16mg · 18% DV
Potassium ⭐
172mg · 5% DV
Sodium
0.8mg · 0% DV
Roasted Wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Wheat
To burn the 136 calories in 1 serving (medium) (40 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 Roasted Wheat?
Roasted Wheat, known in Turkey as kavurga, is a traditional snack made by dry-roasting whole wheat kernels. The grains are usually served intact, with regional and homemade versions differing in how they are roasted.
Firm, dry and distinctly toasty, the kernels are eaten by the handful and take some chewing. In Turkey, they’re often shared during a visit or enjoyed with tea, especially in cooler weather. Roasted Wheat provides fibre and complex carbohydrates, making it a substantial grain-based snack. Pair a modest portion with a few nuts for a more filling bite, or enjoy it on its own when you want something simple and crunchy.
How Nutritious Is Roasted 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 Roasted 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 Roasted Wheat Contain Allergens?
Contains these allergens:
Which Diets Is Roasted 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
Roasted Wheat Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.