Wheat berry salad
Wheat berry salad is a hearty, chewy grain salad made from cooked whole wheat kernels, typically tossed with fresh vegetables like cucumbers, tomatoes, and herbs, and dressed with a bright vinaigrette. It's a versatile dish often associated with Middle Eastern and Mediterranean cuisines, where it's enjoyed as a nutritious side or light main course.
🍽️ Nutrition at a glance
This salad is high in complex carbohydrates and dietary fiber, providing sustained energy, and offers a good amount of plant-based protein and essential minerals like iron and magnesium. A typical serving contains roughly 200-300 calories, depending on the specific ingredients and dressing used.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 8 g |
| Carbs | 50 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 300 mg |
| Potassium | 350 mg |
| Magnesium | 120 mg |
| Phosphorus | 250 mg |
| Iron | 3.5 mg |
| Zinc | 3 mg |
| Manganese | 4 mg |
| Niacin (B3) | 5 mg |
| Folate | 40 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 and germ, which makes this salad a nutritional powerhouse compared to dishes made with refined grains. Its satisfying texture and ability to absorb flavors make it a popular choice for meal prep, as it often tastes even better after the flavors meld in the refrigerator.
