Triticale
FDC 169718cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · -9 vs Grains & pasta medianTriticale, the wheat-rye hybrid grain, scores 55 of 100 for a Fair rating, placing it 41st of 60 in the Grains & pasta category. It carries a genuinely strong mineral profile for a grain: magnesium at 31% DV and protein at 26% DV both rate excellent, with iron adding another 14% DV on top.
Cooked much like wheat berries or rye, triticale shows up as a whole grain in pilafs, porridge, and increasingly in flour blends for bread. A cup (192 grams) supplies 336 calories per 100 grams, virtually all from its 72.1 grams of carbohydrate, with almost no sodium at 5 mg per 100 grams. Its score falls below the grains category median of 64, so durum wheat or wild rice are worth comparing for a denser nutrient return.
See how this score is calculated, build a plate around triticale, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | 17% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 13 g | 26% |
| Potassium | 332 mg | 7% |
| Calcium | 37 mg | 3% |
| Iron | 2.6 mg | 14% |
| Magnesium | 130 mg | 31% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.9 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 645 kcal | 32% |
| Total fat | 4 g | 5% |
| Saturated fat | 0.7 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.6 mg | 0% |
| Carbohydrate | 138 g | 50% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 25 g | 50% |
| Potassium | 637 mg | 14% |
| Calcium | 71 mg | 5% |
| Iron | 4.9 mg | 27% |
| Magnesium | 250 mg | 59% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.7 mg | 12% |
Source: USDA FoodData Central · Public domain
FDC 169718Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, durumDensity 56 vs 55Corn grain, yellowDensity 56 vs 55Wild rice, cookedDensity 57 vs 55Original analysis by NutriVerdict
In the kitchen and how to use it
Triticale is a hybrid grain bred from wheat and rye, and it's cooked much like a hearty wheat berry: simmered for 30 to 40 minutes until tender but still chewy, then tossed into pilafs, grain salads, and soups, or used as a base for sprouted breads. Milled into flour, it gives baked goods an earthy, slightly nutty flavor and is usually blended with wheat flour since it has less gluten strength on its own, and it can also be rolled into flakes for a hot cereal similar to rolled oats. Whole triticale berries have a satisfying chew similar to farro, and they soak up broths, vinaigrettes, and spices well in a grain bowl.
Buy whole triticale berries, flakes, or flour from bulk bins or specialty grocers, and store them in an airtight container in a cool, dry spot, or the freezer for longer keeping, since the intact germ can turn rancid over time. A 192-gram cooked cup carries 336 calories per 100 grams, roughly 645 calories for the full cup, with 13 grams of protein (26% DV), plus strong marks for magnesium (31% DV) and iron (14% DV). That makes it a good grain to reach for when a side dish needs more protein and minerals than plain white rice provides, and its low sodium of 5 milligrams per 100 grams leaves plenty of room to season the dish as you like.
Frequently asked questions about triticale
How many calories are in triticale?
Triticale has 336 calories per 100 grams; a 192-gram cooked cup provides about 645 calories.
Is triticale a good source of magnesium?
Yes, a cup provides about 31% of the Daily Value for magnesium, along with 26% for protein and 14% for iron.
How do you cook triticale?
Whole triticale berries are simmered for 30 to 40 minutes, similar to wheat berries, until tender but still chewy, then used in pilafs, salads or soups.