Wheat, sprouted
FDC 169725cup (108 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 58 · -6 vs Grains & pasta medianSprouted wheat scores 58 of 100, a Fair rating that ranks it 37th of 60 in the grains and pasta category. Magnesium is its leading nutrient at an excellent 20% DV, with protein at 15% DV and iron at 12% DV rounding out the profile.
Sprouting is done by soaking whole wheat berries until they begin to germinate, after which the grain is typically eaten whole in salads, added to bread dough, or cooked like a grain side dish. Sodium is low at 16 milligrams per 100 grams, but the score trails the category median of 64, and oat flour or barley malt flour rank higher among grain-based options.
See how this score is calculated, build a plate around wheat, sprouted, 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 | 198 kcal | 10% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 43 g | 15% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | - | |
| Protein | 7.5 g | 15% |
| Potassium | 169 mg | 4% |
| Calcium | 28 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 82 mg | 20% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 214 kcal | 11% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 17 mg | 1% |
| Carbohydrate | 46 g | 17% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | - | |
| Protein | 8.1 g | 16% |
| Potassium | 183 mg | 4% |
| Calcium | 30 mg | 2% |
| Iron | 2.3 mg | 13% |
| Magnesium | 89 mg | 21% |
| Vitamin C | 2.8 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169725Original 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.
Oat flour, partially debrannedDensity 58 vs 58Barley malt flourDensity 58 vs 58Barley flour or mealDensity 59 vs 58Original analysis by NutriVerdict
In the kitchen and how to use it
Sprouted wheat is whole wheat kernels that have been soaked and allowed to germinate briefly before being dried or used fresh, giving them a softer texture and slightly sweeter, milder flavor than dry whole wheat berries. It is used whole in salads and grain bowls, cooked into a porridge, tossed into pilafs with herbs and roasted vegetables, or ground into flour for sprouted-grain breads. The sprouting process softens the outer bran layer somewhat, so cooking times for sprouted wheat berries tend to be shorter than for standard whole wheat berries, and the kernels stay slightly chewy rather than turning fully soft.
Fresh sprouted wheat should be refrigerated and used within a few days, since sprouting increases moisture and shortens shelf life compared to dry grain; dried sprouted wheat products keep like other whole grains in a sealed container in a cool, dry place. At 198 calories per 100 grams, it provides 7.49 grams of protein, 20% of the Daily Value for magnesium, 15% DV protein, and 12% DV iron, with sodium naturally low at 16 milligrams per 100 grams and 42.5 grams of carbohydrate. That profile fits it into a grain bowl or salad as a low-sodium base grain alongside vegetables and a protein of choice.
Frequently asked questions about wheat, sprouted
What is sprouted wheat?
It is whole wheat kernels that have been soaked and allowed to germinate briefly, giving a softer texture and milder flavor than dry wheat berries.
Is sprouted wheat low in sodium?
Yes, at 16 milligrams of sodium per 100 grams, it is naturally low in sodium.
How do you use sprouted wheat in cooking?
It can be eaten whole in salads and grain bowls, cooked into a porridge, or ground into flour for sprouted-grain bread.