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Wheat with Grapes Calories
Mix of whole wheat and fresh grapes, source of fiber and natural sugars
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wheat with Grapes (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 27 g of carbs, 4.2 g of protein, 0.8 g of fat and 3.8 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wheat with Grapes Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
27g
· 10% DV
Protein
4.2g
· 8% DV
Fat
0.8g
· 1% 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 82% · Protein 13% · Fat 5%
Wheat with Grapes nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 4.2 g | 8% |
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 Wheat with Grapes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (medium) | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 cup (large) | 200 g | 220 kcal |
| 2 serving (double) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Wheat with Grapes
What is wheat with grapes?
Wheat with grapes is a dish combining cooked whole wheat kernels with fresh grapes. The chewy grain contrasts with the juicy fruit, and recipes can vary; it is not a single standardized traditional preparation.
Should you soak wheat before making wheat with grapes?
Soaking whole wheat kernels before making wheat with grapes is helpful because it shortens cooking time and promotes more even cooking. Drain the soaking water, then simmer the kernels in fresh water until tender but still pleasantly chewy.
Is wheat with grapes a sweet dish or a savory dish?
Wheat with grapes can be served either way, though fresh grapes give it a naturally sweet, fruity character. Keep the simple grain-and-fruit version as a sweet side or snack, or pair it with savory foods rather than adding sugar.
Can wheat with grapes be served as a salad?
Yes, wheat with grapes can be served as a grain salad once the cooked wheat has cooled. Fold in halved, dried grapes just before serving so their juice does not make the grains watery.
How do you keep wheat with grapes from getting mushy?
To keep wheat with grapes from getting mushy, cook the wheat until tender but not falling apart, then drain it thoroughly. Add dry, halved grapes only after the grains have cooled, and avoid letting the mixed dish sit for a long time.
Can you use frozen grapes in wheat with grapes?
You can use thawed frozen grapes in wheat with grapes, but they will usually be softer and release more liquid than fresh ones. Drain them well and fold them in at the last moment, especially if serving the dish cold.
Does wheat with grapes need any seasoning?
Wheat with grapes does not need much seasoning because the grapes provide fruity sweetness and the wheat has a mild flavor. Taste the mixture first; if serving it alongside savory food, a small pinch of salt can make the flavors feel more balanced.
What goes well with wheat with grapes?
Wheat with grapes pairs well with plain yogurt, mild cheese, or a simple green salad. These sides complement the fruit without overpowering it; serve the dish chilled or at room temperature for an easy light meal.
Can you make wheat with grapes ahead of time?
Yes, you can cook the wheat for wheat with grapes ahead of time and refrigerate it in a sealed container. Keep the grapes separate and mix them in shortly before serving to preserve their texture and prevent excess liquid.
Is wheat with grapes suitable for children?
Wheat with grapes can be served to children who already eat wheat and grapes, but prepare the fruit safely for their age. Cut grapes lengthwise into small pieces for young children, since whole grapes can pose a choking risk.
Wheat with Grapes Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B5
0.42mg · 8% DV
B3
1.32mg · 8% DV
B6
0.11mg · 6% DV
Minerals
Manganese
1.32mg · 57% DV
Phosphorus
102mg · 15% DV
Copper
0.13mg · 14% DV
Selenium
7.2µg · 13% DV
Potassium ⭐
144mg · 4% DV
Sodium
3.6mg · 0% DV
Wheat with Grapes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat with Grapes
To burn the 132 calories in 1 serving (medium) (120 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 Wheat with Grapes?
Wheat with Grapes combines cooked whole-wheat kernels with fresh grapes. It is best understood as a simple grain-and-fruit bowl rather than a dish tied to one particular regional tradition. The wheat stays pleasantly chewy, while the grapes bring juiciness and natural sweetness. Serve it chilled or warm for breakfast, a snack, or a light meal; it works well wherever you might reach for a bowl of porridge or fruit and grains.
The mixture is mainly a source of carbohydrates, with fibre from the wheat and natural sugars from the grapes. For a more filling bowl, add plain yoghurt or a handful of nuts. The grapes may provide enough sweetness on their own, so you can leave out added sugar.
How Nutritious Is Wheat with Grapes?
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 Wheat with Grapes 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 with Grapes Contain Allergens?
Contains these allergens:
Which Diets Is Wheat with Grapes 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 with Grapes Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.