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broken wheat.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain

ALSO KNOWN AS

daliagodhuma ravadaliya broken wheatgodi ravabroken wheatcracked wheat

Recipes with broken wheat + Add to pantry

SERVING

CALORIES

342

PROTEIN

12.2g

CARBS

75.8g

FAT

1.3g

FIBER

18.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories342kcal—

Protein12.2g24%

Carbohydrates75.8g28%

Fiber18.3g65%

Sugar0.41g1%

Total fat1.3g2%

Saturated fat0.23g1%

Cholesterol0mg0%

MINERALS

Sodium17mg1%

Potassium410mg9%

Calcium35mg3%

Iron2.5mg14%

Magnesium160mg38%

Phosphorus300mg24%

Zinc2.5mg23%

Copper0.40mg44%

Manganese3.0mg130%

Selenium0.07µg0%

VITAMINS

Vitamin E0.50mg3%

Vitamin K2.0µg2%

Thiamin (B1)0.30mg25%

Riboflavin (B2)0.10mg8%

Niacin (B3)5.0mg31%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.30mg18%

Folate (B9)40µg10%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup180g

1 tablespoon11.9g

1 teaspoon4g

1 ml0.8g

1 liter793.3g

HEALTH BENEFITS

Why eat it.

✓High in dietary fiber, which aids digestion, promotes satiety, and helps maintain bowel regularity.
✓A good source of complex carbohydrates, providing sustained energy release and making it a low-glycemic index food.
✓Rich in essential minerals such as manganese, magnesium, and iron, which are vital for bone health, energy metabolism, and oxygen transport.
✓As a whole grain, its consumption is linked to a reduced risk of chronic diseases like heart disease and type 2 diabetes.

COOKING TIPS

In the kitchen.

1Use a 1:2 ratio of broken wheat to water or broth for a fluffy texture. Bring the liquid to a boil, add the wheat, then simmer covered for 15-20 minutes until tender.
2Toast the dry broken wheat in a pan with a little oil or ghee for a few minutes before adding liquid to enhance its nutty flavor.
3Broken wheat is versatile and can be used to make savory dishes like pilafs and upma, sweet porridge, or as a base for salads like tabbouleh.
4The cooking time varies by the coarseness of the grain; finer grains cook faster than coarser ones.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place, such as a pantry, for up to 6 months.
For longer-term storage (up to a year), place the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.

FAQ

Frequently asked questions.

Is broken wheat healthy?

Yes, broken wheat is highly nutritious as it is a whole grain that retains the bran and germ. It is rich in dietary fiber, essential minerals like magnesium and iron, and provides sustained energy through complex carbohydrates, supporting heart and digestive health.

Is broken wheat good for weight loss?

Broken wheat is excellent for weight management because its high fiber content promotes satiety, helping you feel full for longer periods. With 12.2g of protein and high fiber per 100g, it helps reduce overall calorie intake and prevents overeating.

How much protein and calories are in broken wheat?

A 100g serving of broken wheat contains approximately 342 calories and 12.2 grams of protein. It also provides about 75.8 grams of carbohydrates and is very low in fat, containing only 1.33 grams.

Is broken wheat gluten-free?

No, broken wheat is not gluten-free. Since it is made by cracking whole wheat kernels, it contains gluten and is unsuitable for individuals with celiac disease or non-celiac gluten sensitivity.

Can diabetics eat broken wheat?

Yes, broken wheat is a low-glycemic index food, meaning it causes a slower rise in blood sugar levels compared to refined grains. Its high fiber content further aids in glucose management, making it a healthy choice for diabetic diets.

Is broken wheat keto-friendly?

No, broken wheat is not keto-friendly. It is a high-carbohydrate food with over 75g of carbs per 100g, which would likely exceed the daily carbohydrate limit required to maintain ketosis.

How do you cook broken wheat?

To cook broken wheat, use a ratio of 1 part grain to 2.5 or 3 parts water. You can pressure cook it for 2-3 whistles or simmer it on a stovetop for 15-20 minutes until the grains are tender and the water is absorbed.

What is the difference between broken wheat and bulgur?

Broken wheat (often called Dalia) is typically made from raw, cracked wheat kernels. Bulgur is wheat that has been parboiled, dried, and then cracked, which results in a shorter cooking time compared to raw broken wheat.

How do you store broken wheat and how long does it last?

Store broken wheat in an airtight container in a cool, dry place to prevent it from turning rancid or attracting pests. It typically lasts for 6 to 12 months, but you can extend its shelf life by storing it in the refrigerator.

What does broken wheat taste like?

Broken wheat has a mild, nutty flavor and a slightly chewy texture. Because its flavor is subtle, it is very versatile and easily absorbs the tastes of other ingredients in both savory dishes like pilafs and sweet dishes like porridges.

RECIPES