7 Best Wheat Berries Substitutes

Wheat berries are a delicious whole grain food that has become quite popular over the last decade.
They are high in fiber, protein, iron, zinc, manganese, magnesium, phosphorus, copper, thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, biotin, vitamin C, potassium, calcium, phosphorous, selenium, and vitamins E and K.

There are several types of wheat berries, such as red wheat berries, white wheat berries, spelt wheat berries, durum wheat berries, emmer wheat berries, farro wheat berries, kamut wheat berries, triticale wheat berries, and einkorn wheat berries.

While wheat berries are a great source of nutrition, they also contain gluten, which makes them unsuitable for those who suffer from celiac disease or other gluten intolerances.
Luckily, there are some excellent substitutes out there

Wheat Berries – What Is It?

Wheat berries are the seeds of wheat plants. They are usually sold whole or cracked. They are available year round but are harvested during the winter months. They are rich in protein, fiber, iron, zinc, phosphorus, magnesium, calcium, manganese, thiamine, riboflavin, niacin, vitamin B6, folate, potassium, copper, selenium, and vitamins A, C, E, and K.

Wheat Berries Substitute

They are used as a substitute for bulgur, couscous, quinoa, and other grain products. They are very nutritious and easy to digest. They are gluten free and can be eaten alone or mixed into salads, soups, casseroles, pasta dishes, and baked goods.

1) Grain Barley

Barley is a cereal crop grown worldwide. It is a member of the grass family Poaceae. Barley is cultivated mainly for animal feed but is increasingly being consumed directly by humans. Barley is a good source of protein, dietary fiber, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, biotin, choline, and vitamins A, C, D, E, K, and B12.
2 Oats
3 Rice

2) Bulgur

Bulgur wheat Triticum turgidum var. durum is a type of whole grain wheat product made from coarsely ground wheat berries. Bulgur is used as a bulking agent in baked goods, soups, salads, pilafs, and other dishes. It is available in various sizes, ranging from fine to coarse grind. Bulgur is gluten free and contains no cholesterol.
4 Quinoa
5 Wheat

3) Rye Berries

Rye berries Secale cereale, also known as rye flour, rye meal, or rye grits, is a cereal grain belonging to the grass family Poaceae. It is grown primarily in temperate regions of Europe and Asia. Rye berries are used as a source of dietary fiber, protein, vitamins, minerals, and carbohydrates.
6 Oats
7 Barley

4) Kasha

Kasha Russian: каша; Polish: kasza is a traditional dish from Russia, Ukraine, Belarus, Poland, Lithuania, Latvia, Estonia, and other countries of Eastern Europe. It is made from buckwheat groats, usually roasted until golden brown, sometimes mixed with wheat flour, and served hot or cold. In many parts of Central and Eastern Europe, kasha is eaten as part of breakfast or lunch.
8 Quinoa
9 Buckwheat

5) Triticale Berries

Triticale berries are a cross between wheat and rye. They are used primarily as feed grain for livestock, but can be processed into gluten-free products such as breads and pasta.
10 Oatmeal
11 Amaranth

6) Oat Groats

Oatmeal is a staple cereal grain that is eaten around the world. It contains soluble fiber, protein, vitamins, minerals, antioxidants, and phytochemicals. It is a good source of dietary fiber, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, biotin, choline, and lysine.
12 Quinoa
13 Buckwheat

7) Spelt Berries

14 Rice
15 Wheat berries

Can I substitute farro for wheat berries?

Farro is a grain native to Italy and Spain. It is a type of whole grain that is similar to barley but contains a higher protein content. Farro is usually used in soups, salads, and pasta dishes. It is also known as emmer wheat because it was cultivated in ancient times. It is gluten free and has a nutty flavor. Farro is a great alternative to wheat berries because it cooks faster and tastes better.

What is the difference between spelt and wheat berries?

Farro is a grain native to Italy that resembles spelt. It has a nutty flavor and cooks quickly. Farro is gluten free and higher in protein than other grains. It is usually used in soups, salads, pasta dishes, and risotto.

What is the healthiest grain?

Bulgur is not a grain but rather a type of cracked wheat. It is used in many Middle Eastern dishes such as tabbouleh salad, hummus, and falafel. Bulgur is usually sold in smaller quantities than wheat berries and is available in several different sizes. It is typically ground into flour after being cooked. Wheat berries are larger than bulgur and are usually sold in bulk. Both types of wheat are gluten free.

What can I use instead of Spelt berries?

Spelt berries are a type of wheat berry. It is gluten free and contains higher protein content compared to other types of wheat berries. It is used in breads, pasta, pancakes, muffins, cookies, waffles, pizza crust, crackers, and breakfast cereals.

Can I use bulgur instead of wheat berries?

Grain is a healthy source of carbohydrates. It contains vitamins and minerals such as iron, calcium, zinc, magnesium, phosphorus, potassium, niacin, riboflavin, thiamine, vitamin B6, folate, pantothenic acid, copper, manganese, selenium, iodine, and fiber. Grains are also rich in protein, which helps build muscle mass.

Is farro better than wheat?

Spelt is a type of grain that is related to wheat but has a different texture. It is used mainly as a feed for livestock. Wheat berries are whole kernels of wheat that are usually sold as animal feed.

Is farro a good substitute for wheat berries?

Farro is a type of grain that comes from Italy. It is similar to wheat but has a different texture. Farro is used in soups and salads. It is a good source of protein and fiber. It is gluten free.