Grain
raw khorasan wheat.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
337
PROTEIN
14.5g
CARBS
70.6g
FAT
2.1g
FIBER
11.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories337kcal—
Protein14.5g29%
Carbohydrates70.6g26%
Fiber11.1g40%
Sugar7.8g16%
Total fat2.1g3%
Saturated fat0.20g1%
Trans fat0.01g—
Cholesterol0mg0%
Water11.1g—
MINERALS
Sodium5.0mg0%
Potassium403mg9%
Calcium22mg2%
Iron3.8mg21%
Magnesium130mg31%
Phosphorus364mg29%
Zinc3.7mg33%
Copper0.51mg57%
Manganese2.7mg119%
Selenium81.5µg148%
VITAMINS
Vitamin A1.0µg0%
Vitamin C0mg0%
Vitamin E0.61mg4%
Vitamin K1.8µg2%
Thiamin (B1)0.57mg48%
Riboflavin (B2)0.18mg14%
Niacin (B3)6.4mg40%
Pantothenic acid (B5)0.95mg19%
Vitamin B60.26mg15%
%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 cup186g
1 tablespoon11.6g
1 teaspoon3.9g
1 ml0.8g
1 liter775g
HEALTH BENEFITS
Why eat it.
- ✓High in protein and fiber, which aids in satiety and supports digestive health.
- ✓Rich source of minerals like selenium, zinc, and magnesium, contributing to immune function and metabolic health.
- ✓Contains antioxidants such as polyphenols and carotenoids that help protect cells from oxidative stress.
- ✓May be easier to digest for some individuals with non-celiac wheat sensitivities compared to modern wheat.
COOKING TIPS
In the kitchen.
- 1Soak the grains for several hours or overnight to reduce cooking time and improve digestibility.
- 2Cook using a ratio of 1 part grain to 3 parts water or broth. Bring to a boil, then reduce heat, cover, and simmer for 40-60 minutes until tender and chewy.
- 3The cooked grains have a firm, chewy texture and a nutty, buttery flavor, making them excellent for grain salads, pilafs, and hearty soups.
- 4Khorasan wheat can be milled into flour for baking, adding a golden color and rich flavor to breads, pasta, and baked goods.
STORAGE
Keep it fresh.
- Store raw khorasan wheat berries in an airtight container in a cool, dark, and dry place for up to one year.
- For longer-term storage, place the airtight container in the freezer to prevent the natural oils from going rancid and to protect against pests.
FAQ
Frequently asked questions.
Is Khorasan wheat healthy?
Yes, Khorasan wheat is highly nutritious, offering more protein and minerals than many modern wheat varieties. It is rich in selenium, zinc, and magnesium, which support immune function and metabolic health, while its high fiber content aids digestion.
How much protein is in Khorasan wheat?
Raw Khorasan wheat contains approximately 14.54g of protein per 100g. This makes it a superior plant-based protein source compared to standard wheat, which typically contains around 10-12g of protein.
Is Khorasan wheat gluten-free?
No, Khorasan wheat is an ancient variety of wheat and contains gluten. It is not suitable for individuals with celiac disease, although some people with non-celiac wheat sensitivities find it easier to digest.
Is Khorasan wheat keto-friendly?
No, Khorasan wheat is not keto-friendly as it is high in carbohydrates, containing about 70.58g of carbs per 100g. It is better suited for high-fiber, complex carbohydrate diets rather than low-carb or ketogenic lifestyles.
How do you cook raw Khorasan wheat berries?
To cook the whole grains, it is best to soak them overnight to reduce cooking time. Boil them in a 3:1 ratio of water to grain for 45 to 60 minutes, or until they reach a tender yet chewy consistency.
What does Khorasan wheat taste like?
Khorasan wheat has a distinctively rich, nutty, and slightly buttery flavor. Its texture is firm and chewy, making it an excellent addition to cold salads, grain bowls, and hearty soups.
Is Khorasan wheat good for weight loss?
Yes, it can support weight loss goals due to its high fiber and protein content, which increase satiety and help you feel full for longer. This can prevent overeating when used as a replacement for refined grains.
How should I store raw Khorasan wheat?
Store raw grains in an airtight container in a cool, dry, and dark pantry. To extend shelf life and prevent the natural oils from turning rancid, you can also store the grains in the refrigerator or freezer.
How long does raw Khorasan wheat last?
When stored in a cool, dry place, the whole raw grains can last for up to one year. If kept in the freezer, they can remain fresh and high-quality for up to two years.
Is Khorasan wheat easier to digest than modern wheat?
Many individuals with non-celiac wheat sensitivity find Khorasan wheat easier to digest. This is often attributed to its ancient, non-hybridized genetic profile and its different protein structure compared to modern bread wheat.
