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A small mound of whole wheat kernels with elongated oval shapes, pointed ends, and a mix of golden tan and reddish-brown surfaces with fine lengthwise grooves.
●Low GI
⚡High Potassium
🌿High Fiber

Wheat berries Calories

Whole wheat kernel, rich in fiber and minerals

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

340kcal

GI

30low

POTASSIUM · 100 G

430mg

FIBER · 100 G

12.5g

Quick answer

1 cup (medium) of Wheat berries (180 g) has 612 calories. That works out to 340 calories per 100 g. It contains 130.7 g of carbs, 23.8 g of protein, 4.5 g of fat and 22.5 g of fiber. Its 6.8 mg of Manganese covers 297% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Wheat berries Nutrition Facts

Selected: 1 cup (medium) · 180 g

612

KCAL / 180G

Carbs

130.7g

· 48% DV

Protein

23.8g

· 48% DV

Fat

4.5g

· 6% DV

Fiber

22.5g

· 80% DV

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

Calories come from: Carbs 79% · Protein 14% · Fat 7%

Wheat berries nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories612 kcal
Total fat4.5 g6%
Saturated fat0.72 g4%
Trans fat0 g
Sodium3.6 mg0%
Total carbohydrate130.7 g48%
Fiber22.5 g80%
Protein23.8 g48%

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 Wheat berries?

ServingAmountCalories
1 cup (medium)180 g612 kcal
1 tablespoon (chopped)12 g41 kcal
2 tablespoon (chopped)25 g85 kcal
1 piece (small)50 g170 kcal
½ cup (small)90 g306 kcal
100 g100 g340 kcal
1 serving (medium)120 g408 kcal
1 serving (large)200 g680 kcal
1 cup (large)220 g748 kcal

Calculated from 340 calories per 100 g.

Frequently Asked Questions About Wheat berries

What is diş buğdayı?

Diş buğdayı is a Turkish celebration for a baby’s first tooth, also referring to the boiled-wheat dish served at the gathering. Families often share it with relatives and neighbors; the celebration is sometimes called diş hediği.

When do people celebrate diş buğdayı?

People usually hold diş buğdayı when a baby’s first tooth appears. Families may celebrate on the day they notice it or shortly afterward; there is no fixed date or required schedule.

How do you make diş buğdayı?

Diş buğdayı is made by boiling wheat kernels until tender, then draining them. Families serve the kernels plain or add toppings such as pomegranate seeds, nuts, raisins, or sweets, depending on local and family traditions.

What goes into diş buğdayı?

Boiled wheat is the defining ingredient in diş buğdayı. Optional additions include chickpeas, walnuts, hazelnuts, pomegranate seeds, raisins, or candy; recipes vary by region and some households keep the dish simple.

Why are objects placed in front of the baby at diş buğdayı?

At diş buğdayı, objects associated with different occupations may be placed in front of the baby as a playful way to guess their future interests. The choice is symbolic, not a prediction or a formal part of every family’s celebration.

What do the objects chosen at diş buğdayı mean?

At diş buğdayı, each object is traditionally linked with an occupation or interest; a book, for example, may suggest learning. Interpretations differ between families, so the choice is best understood as a lighthearted custom.

Can a baby eat diş buğdayı?

Whole boiled wheat kernels can pose a choking risk for babies, even when served at a diş buğdayı celebration. Choose a texture appropriate to the baby’s age and feeding skills, and ask their pediatrician if you are unsure about introducing wheat.

Is diş buğdayı the same as diş hediği?

Diş buğdayı and diş hediği usually refer to the same first-tooth celebration and its boiled-wheat dish. The name and recipe vary by region; some families use “hedik” specifically for the boiled kernels.

How is diş buğdayı served?

Diş buğdayı is commonly spooned into bowls and topped according to the family’s recipe. It is shared with guests at the gathering, and some families also send portions to relatives or neighbors who could not attend.

How long does diş buğdayı keep in the refrigerator?

Refrigerate leftover diş buğdayı promptly in a covered container and eat it within a few days. Add fresh fruit or crunchy toppings just before serving, since they can soften or lose freshness during storage.

Wheat berries Vitamins & Minerals

Vitamins

B3

9.9mg · 62% DV

B1

0.72mg · 60% DV

B5

1.62mg · 32% DV

B6

0.54mg · 32% DV

Minerals

Manganese

6.84mg · 297% DV

Selenium

126µg · 229% DV

Copper

0.9mg · 100% DV

Phosphorus

666mg · 95% DV

Potassium ⭐

774mg · 23% DV

Sodium

3.6mg · 0% DV

Wheat berries Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

39.6
High

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

How to Burn Off Wheat berries

To burn the 612 calories in 1 cup (medium) (180 g):

🚶

151min

Walking (5 km/h)

🏃

62min

Running (8 km/h)

🚴

83min

Cycling

🏊

71min

Swimming

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

What is Wheat berries?

Diş buğdayı is a Turkish celebration dish prepared when a baby’s first tooth appears. Its name refers to the wheat berries cooked until tender, then served on their own or with additions that vary by family and region, such as chickpeas, dried fruit, pomegranate seeds or walnuts.

The grains are soft yet pleasantly chewy, and toppings can make the bowl fruity and sweet or keep it simple. It is usually shared in small bowls at a family gathering; outside Turkey, it also makes a hearty grain dish alongside fruit or nuts. Whole wheat gives it a substantial amount of fibre and some protein: the supplied figures list 12.5 g of fibre per 100 g. For a lighter bowl, keep sugary toppings modest and let fruit add sweetness.

How Nutritious Is Wheat berries?

Nutrient density

High

60/ 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

56/ 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.

Is Wheat berries 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 berries 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 berries 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

Wheat berries Fat Profile

SATURATED

0.72g

MONOUNSATURATED

0.54g

POLYUNSATURATED

1.98g

⚖️

Omega 6:3 ratio 25:1

Above the ideal 4:1 (25:1).

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Foods Similar to Wheat berries

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Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.