13 Wheat Berries Substitutes

Wheat berries are tasty and healthy, and they’re a tasty way to incorporate a variety of nutrients into your diet.

They have a deep, nutty flavor and a deliciously chewy texture. The fact that they are little processed is what makes them a whole-grain powerhouse.

Wheat berries, on the other hand, may not always be readily available. If you’re looking for a comparable nutritional profile alternative, look no further.

Substitutes for Wheat Berries

  1. Quinoa
  2. Sorghum
  3. Buckwheat
  4. Amaranth
  5. Millet
  6. Polenta
  7. Teff
  8. Barley
  9. Farro
  10. Spelt
  11. Freekeh
  12. Bulgur Wheat
  13. Kamut


In Peru, the Incas discovered the quinoa grain. It is a complete protein, making it a wonderful meat substitute as well as a protein-rich substitute for wheat berries.

Quinoa has a bitter coating, so rinse it well before cooking. To cook quinoa, use one part water and two parts quinoa in a saucepan. Just bear in mind that the ratio may vary depending on the kind of quinoa you purchase.

Quinoa has a nutty and chewy texture when cooked, making it ideal for salads. Allow it to cool before mixing it into your salad.


Sorghum is an African grain. It is high in magnesium and a rich source of vitamin B6, both of which are essential for maintaining healthy cholesterol levels. It also has a mild and nutty flavor, similar to wheat berries.

In baking, ground sorghum is an excellent alternative for wheat flour[1]. When fried whole, it tastes like popcorn, and when added to a salad, it has the same nutty and earthy flavor as wheat berries.


Buckwheat is an Asian fruit seed related to rhubarb and sorrel that is easily identified by its characteristic triangular shape.

Buckwheat has a lot of antioxidants. It is one of the most nutritious and versatile whole grains.

Although buckwheat is unrelated to wheat, it may be substituted for wheat grains such as wheat berries or bulgur (which we’ll discuss in a moment) by using equal cooking ratios.

It has a strong, unique nutty taste when cooked. Buckwheat flour is excellent for pancakes and crepes.


Amaranth was discovered over 8000 years ago by the ancient Aztecs, who used it as one of their primary diets.

It, like quinoa, is a complete protein, making it an excellent meat substitute. Amaranth is a small seed that tastes nutty, comparable to wheat berries. It works well as a replacement for oats and porridge, as well as a crust for meat and tofu.


Millet was extensively used across Asia prior to rice being the region’s principal crop. It has a lot of manganese, which is good for your bones.

Millet has a mild taste that absorbs the flavors of other foods in major meals. It’s essentially the same as rice or couscous in that you boil it in water and then add it to a stir-fry or serve it with roasted vegetables or meat.


Cornmeal, sometimes known as polenta, is made from crushed, dried corn. It contains high levels of magnesium, phosphorus, manganese, selenium, and vitamins B2 and B3.

It is yellow in color and has a little maize flavor. Because it has such a mild flavor, it readily absorbs other flavors when cooked.

Overall, polenta is a very flexible food. Cooked cornmeal may be used in lieu of wheat berries, pasta, rice, or potatoes, while uncooked cornmeal can be used in place of flour in baking.

If you’re seeking for a wheat berry substitute with a comparable texture, we recommend stone-ground cornmeal. Soak it in water overnight to bring out the corn flavor and fluffy texture. It takes a little more preparation and work, but it is well worth it.


Teff is mostly found in Ethiopia and Eritrea, and it can thrive in desert environments, including wet soil.

It is high in calcium, iron, and protein, and it has 100% of the daily required manganese consumption, one of the most critical minerals for bone health.

Teff may be boiled in boiling water or used uncooked to soups, salads, and baked dishes for crunch.


Over 100,000 years ago, barley originated in Ethiopia and Southeast Asia. Pearl barley is the most common kind, having been removed of its outer husk and bran layers.

Barley is an excellent source of vitamin B1, which is essential for a healthy metabolism. It also helps with weight loss and cholesterol management.

The taste of barley and wheat berries is similar and moderate. Having said that, barley is usually used to bulk up soups and stews, such as beef stew. It’s also delicious as a salad topping or as a side dish with steak or another sort of protein.


Farro is the Italian word for emmer wheat, which is a kind of hard wheat native to Western Asia. It’s a great source of vitamin B3.

Farro, which has a texture similar to pearl barley, is famous in Italy for its characteristic nutty roasted taste and chewy texture.

Farro is a great alternative for folks who want to experiment with their cuisine since its nutty taste adds additional subtlety to foods. It’s used in everything from soups to risottos to salads.


Spelt is said to have originated in Iran and portions of southern Europe. It is a cousin of wheat and one of the world’s oldest crops.

A serving of spelt has 50% of your daily required manganese consumption, a vitamin important for strong, healthy bones.

When it comes to flavor, spelt has a distinct nutty, grassy flavor. It’s great in risotto and as a replacement for oats or porridge.


Freekeh is a grain from the Middle East. Wheat is collected when still green, and the kernels are subsequently roasted and dried.

Freekeh has a lot of iron and copper. It keeps you fuller for longer and has a low glycemic index, which helps you maintain a healthy weight.

It has a little smokey taste, but it also has a nutty texture and is really adaptable. When cooked, the texture is similar to wheat berries, making it a suitable replacement.

When substituting freekeh for wheat berries, use the same quantities. It may be used in salads, soups, stews, and pilaf.

Bulgur Wheat

Bulgur is a kind of wheat that has been parboiled, dried, and cracked. It is often used in Middle Eastern and Mediterranean cuisine.

A serving of bulgur wheat, like spelt, delivers 50% of your daily required manganese consumption.

Wheat berries are commonly confused for bulgur. Although they are often used interchangeably, they vary somewhat. Bulgur is a sort of cracked wheat berry that is parboiled before packing, unlike wheat berries.

It’s really fast to make since it’s already partially cooked. Bulgur wheat is ideal for making a fast salad or Tabbouleh.


Kamut is a brand name for a variety of Khorasan grain that is said to have originated in ancient Egypt.

A one-cup serving of Kamut contains around 20% of your daily fiber requirements.

This brown grain with a lengthy form is comparable to basmati rice and may be prepared similarly.

Kamut grains taste and feel just like wheat berries, but they are almost twice the size.

Kamut has a somewhat sweet, buttery flavor that goes well with salads and stews.

Substitutes for Wheat Berries: Nutritional Profile

¼ cup of: Gluten Calories Total Fat Sat. Fat Sodium Carbs Fiber Protein
Quinoa No 159 2.5g 0.25g 9g 29g 2.5g 5.5g
Sorghum No 163 1.5g 0.25g 3g 33.7g 3g 5.5g
Buckwheat Yes 146 1.5g 0.25g 0.5g 30.5g 3g 4g
Amaranth No 182 3.25g 0.75g 10.25g 32.2g 4.5g 7g
Millet No 189 2g 0.25g 2.5g 36.5g 4.2g 5.5g
Polenta No 199 0.9g 0.1g 0.2g 42.1g 4g 4.6g
Teff No 160 1g 0g 10g 33g 6g 6g
Barley Yes 163 1g 0.25g 5.5g 33.7g 8g 5.75g
Farro Yes 200 1.5g 0g 0g 37g 7g 7g
Spelt Yes 140 1g 0.25g 0g 31g 3g 6g
Freekeh Yes 151 0.4g 0.1g 2.2g 33.8g 8.3g 5.6g
Bulgur wheat Yes 38 0.11g 0g 0g 8.45g 2g 1.4g
Kamut Yes 160 1g 0g 0g 32g 4g 7g


There are various substitutes that may successfully mimic the toasted, nutty smells that wheat berries offer to recipes, which is great news for whole grain enthusiasts.

If you can’t get wheat berries, try barley, spelt, teff, millet, or any other substitution from our list.

Furthermore, you may prefer the substitutes over wheat berries, therefore we invite you to try!

Link to sorghum flour substitute when live.


What is a good substitute for whole wheat kernels?

Amaranth, buckwheat, millet, quinoa, and teff are other wonderful whole grain options. Beans, lentils, potatoes, and sweet potatoes, as well as oats, rye, barley, peas, and soy, are high in nutrients and a rich source of complex carbohydrates. flour, a thickening, or puffed (similar to pop corn).

What grain is like wheat berries?

Farro and wheatberries are both three-part grains derived from various varieties of wheat plants. Farro is made from wheat types cultivated in warmer areas, whilst wheatberries are made from wheat grown in colder climes.

What is a gluten free alternative to wheat berries?

Farro is a flexible ancient grain that may be substituted in most recipes for spelt berries, wheat berries, and Kamut® berries. Sorghum, brown rice, or oat groats are all gluten-free alternatives that work well in most recipes.

What is the conversion wheat berries to flour?

3 cup wheat berries.Most recipes specify the amount of flour required in cups. We can’t measure wheat berries to flour one for one since this is a volume measurement. Instead, mill 2 cups of flour for 1 cup of flour.

What is the difference between wheat berries and wheat kernels?

Wheat berries are the complete edible portion of wheat kernels, including the germ, bran, and endosperm. There is no outer shell, and you may consume the whole thing! Because the full wheat kernel is preserved, none of its nutrients are lost. Wheat berries include fiber, protein, and iron.

What is the difference between whole wheat and wheat berries?

Despite the fact that wheat is the most regularly eaten grain in the United States, wheat berries are surprisingly scarce on American grocery lists. They are wheat at its most basic: entire grain kernels stripped of the inedible husk. Before any processing, wheat berries are the original source of all wheat products.

Can you substitute wheat berries?

Farro is a wheat grain that is extremely similar to wheat berries. It cooks similarly to wheat berries but takes less time to prepare. Begin checking after 30 minutes. Farro and wheat berries may be used interchangeably in recipes.

What is another name for wheat berries?

A wheat berry, also known as a wheatberry, is a complete wheat kernel that includes the bran, germ, and endosperm but not the husk. It is a caryopsis fruit, according to botany.

What are wheat berries also known as?

Wheat berries, also known as whole wheat kernels, are the husked bran, germ, and endosperm of wheat kernels. Wheat berries lend a chewy texture to foods whether eaten whole as a topping or salad, cooked into porridge, or added to bread.

Can people with gluten intolerance eat wheat berries?

Keep in mind that wheat berries contain gluten. If you are gluten or wheat sensitive, or if you have celiac disease, you should avoid wheat berries and recipes that use wheat berries.

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