Wheat berries salad
Wheat berry salad is a hearty, chewy whole-grain salad featuring cooked wheat berries as its base. It's typically tossed with a variety of fresh vegetables like cucumbers, tomatoes, and bell peppers, often combined with herbs and a tangy vinaigrette. The dish is a staple in healthy eating and Mediterranean-inspired cuisines, valued for its satisfying texture and versatility.
🍽️ Nutrition at a glance
This salad is a balanced source of complex carbohydrates and plant-based protein, with a moderate amount of healthy fats from the dressing and any added nuts or seeds. It is rich in dietary fiber, B vitamins, and essential minerals like magnesium and iron, with a typical serving containing roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 10 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 300 mg |
| Magnesium | 110 mg |
| Iron | 3.5 mg |
| Phosphorus | 250 mg |
| Zinc | 3 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 4 mg |
| Potassium | 350 mg |
| Selenium | 25 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Wheat berries are one of the least processed forms of wheat, retaining their bran, germ, and endosperm, which makes them a nutritional powerhouse compared to refined grains. Their unique, pleasantly chewy texture and nutty flavor make them a satisfying base that holds up well in salads without becoming mushy.
