Nutrition facts · Grains, bread and pasta
Calories in Wheat berries (dry)
Dry wheat berries have 327 calories per 100 g, and a 1 cup dry serving (192 g) has 628 calories. Most of those calories come from carbohydrates, with 71.2 g of carbs per 100 g, while protein adds a moderate share and fat very little.
Calories come from: Carbs 82% · Fat 4% · Protein 14%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 327 kcal | 12.6 g | 71.2 g | 1.5 g |
| 1 cup, dry | 192 g | 628 kcal | 24.2 g | 136.7 g | 3 g |
Full nutrition (Per 100 g)
| Calories | 327 kcal |
|---|---|
| Protein | 12.6 g |
| Carbohydrates | 71.2 g |
| of which sugars | 0.4 g |
| Fiber | 12.2 g |
| Fat | 1.5 g |
| of which saturated | 0.3 g |
| Sodium | 2 mg |
What changes the calories
- Wheat berries absorb a lot of water as they cook, so a cooked portion has far fewer calories per gram than the same weight of dry grains.
- Cooking them in broth, or adding butter or oil afterward, adds those calories on top of the grain itself.
- The amount of water absorbed depends on cooking time and method, so cooked weight can vary from batch to batch.
- Because dry wheat berries are dense, a portion that looks small can carry more calories than expected.
Tips for logging it accurately
- Weigh the wheat berries dry before cooking and log that dry weight for the most consistent result.
- If you only weigh after cooking, choose a cooked wheat berry entry instead of this dry one, or you will overcount by a wide margin.
- Log dressings, oils, cheese and other mix-ins in grain salads or bowls as separate items, or scan the finished bowl with a photo in BerryFit and adjust the portion.
Log Wheat berries (dry) in seconds
Snap a photo of your meal or search for Wheat berries (dry) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of dry wheat berries?
One cup of dry wheat berries (192 g) has 628 calories, with 24.2 g protein, 136.7 g carbs and 3 g fat.
Are wheat berries high in protein?
Dry wheat berries have 12.6 g of protein per 100 g, which is a fair amount for a grain, though carbohydrates still make up most of their calories.
Do cooked wheat berries have fewer calories?
Per gram, yes, because cooking adds water, which has no calories. The total calories of the portion stay the same unless you cook them with fat or other ingredients.
How much fiber is in wheat berries?
Dry wheat berries have 12.2 g of fiber per 100 g, along with just 0.4 g of sugar.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Wheat, hard red winter, FDC ID 168890); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
