✦ Most nutritious wheat form ✦ Fibre, B vitamins, and vitamin E ✦ Iron, zinc, and magnesium ✦ Antioxidant lignans

Wheat berries are the whole, unprocessed kernels of wheat with the bran, germ, and endosperm all intact. They are the most nutritious form of wheat, providing substantial fibre, B vitamins, vitamin E, iron, zinc, magnesium, manganese, and antioxidant lignans. Their robust, chewy texture and nutty flavour hold up well in salads, grain bowls, and soups.

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Preparation note

Soak overnight then simmer in 3 parts water for 45-60 minutes until pleasantly chewy; do not overcook to mush. Cook a large batch and refrigerate for the week — they keep 5 days and develop resistant starch.

Sources: NHS Wholegrains · CoFID 2021

Macronutrients per 100g

361
kcal
Energy
13.7
g
Protein
71.0
g
Carbs
12.2
g
Fibre
2.50
g
Fat
0.40
g
Sugars

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

72
GI Score
🔴 High GI
32
GL / Serving
High Load

High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Chromium 10.0 µg 25%
Glutamic acid 4.11 g —
Aspartic acid 1.03 g —
Leucine 0.945 g —
Proline 0.754 g —
Valine 0.699 g —
Arginine 0.685 g —
Phenylalanine 0.671 g —
Serine 0.617 g —
Isoleucine 0.548 g —
Alanine 0.548 g —
Glycine 0.480 g —
Tyrosine 0.480 g —
Threonine 0.452 g —
Lysine 0.411 g —
Methionine 0.356 g —
Histidine 0.329 g —
Cysteine 0.247 g —
Tryptophan 0.164 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: NHS Wholegrains; CoFID 2021
Grains & Cereals Wheat & Bread Grains High fibre High protein 🇬🇧 CoFID 2021