Grains & Rice

Skinless Wheat (Wheat Berries)

Whole hulled wheat kernels simmered for pilafs, porridges, and grain salads.

Skinless wheat refers to whole wheat berries with the inedible hull removed, leaving chewy whole grains. They are simmered until tender for Armenian dzavar dishes, harvest puddings, and hearty salads. The intact bran and germ give a nutty flavor and substantial bite, with cracked versions cooking faster.

Skinless wheat berries are whole, unprocessed wheat kernels with the inedible outer hull removed but the bran and germ left intact. This makes them one of the most nutritious whole grains available—the bran provides fiber and B vitamins, the germ supplies vitamin E and essential fatty acids, and the endosperm gives the characteristic chewy bite. Unlike cracked wheat or bulgur, which have been partially processed, wheat berries are simply slow to cook due to their dense structure, requiring nothing more than soaking and simmering. Their mildly nutty, earthy flavor and satisfying chew make them a versatile foundation for pilafs, porridges, grain salads, and soups. The texture holds up remarkably well through cooking and refrigeration, which is why they are among the few grains worth cooking in large batches to keep on hand.

Measured in: g
Storage: Pantry

Allergens

Gluten

Types & varieties

Hard Red Wheat

Highest protein content; robust, slightly bitter flavor; best for pilafs and dishes where it holds its shape; firm, distinct chew

Soft White Wheat

Lower protein, milder and sweeter flavor; better for porridge and desserts; produces a softer cooked texture

Spelt Berries

Ancient wheat species (Triticum spelta); slightly sweeter and nuttier than common wheat; easier to digest for some people; cook time identical

Emmer (Farro Medio)

Ancient hulled wheat; nutty, earthy flavor with a firm bite; popular in Italian cuisine; slightly smaller kernels

Einkorn Berries

The most ancient cultivated wheat; smaller kernels; richer in protein and antioxidants; mild, delicate flavor

Common uses

Breakfast porridge cooked with milk, sweetened with honey, and finished with dried fruit and toasted nutsCold grain salads dressed with vinaigrette, fresh herbs, and crunchy vegetablesSide dish pilafs built on broth with toasted aromatics, caramelized onions, and pine nuts or almondsAdded to soups and stews in the last 20–30 minutes of cooking for heartiness and nutritionGround into whole wheat flour for rustic free-form breads and hearty baked goodsAs a rice substitute in stuffed peppers, cabbage rolls, or Mediterranean dolmasMixed into burger patties or meatloaf for texture, moisture retention, and added proteinIn place of or alongside farro in Italian and Mediterranean grain salads

Tips & pitfalls

Rinse wheat berries thoroughly in a fine-mesh strainer before soaking to remove dust and field debris from processing
Always cook in abundant water—at least 4 parts water to 1 part grain—then drain the excess like pasta; this ensures even hydration throughout the dense kernel
Toast the dried berries in a dry skillet over medium heat for 2–3 minutes before soaking to deepen their nutty flavor and create a more complex base for pilafs
Never add salt at the start of cooking; it toughens the exterior of the kernels and significantly lengthens cooking time—add it only in the last 5–10 minutes
Test for doneness starting at 45 minutes; the grains should be tender with a distinct chew remaining, not soft and mushy like overcooked rice
Cook a large batch on the weekend and refrigerate for up to 5 days or freeze in portions for up to 3 months; the texture actually improves the next day as the grains firm up
For firmer-textured salads, shock the cooked grains in an ice bath for 2 minutes immediately after draining to stop carryover softening and preserve the bite
In a pressure cooker, cook soaked berries at high pressure for 25–30 minutes with a 20-minute natural release for hands-off weeknight preparation

Nutrition

340kcal

Energy

1423 kJ · per 100 g

Where the calories come from

Protein 15%Carbs 79%Fat 6%

Protein

13.2g

26% DV

Carbs

72g

26% DV

Fat

2.5g

3% DV

Fiber

10.7g

38% DV

Sugars

0.4g

of which

Sodium

2mg

0% DV

Notable micronutrients

Selenium112% DV

Thiamin (B1)42% DV

Magnesium33% DV

Niacin (B3)31% DV

Phosphorus29% DV

Vitamin B624% DV

Source · USDA FoodData Central · Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)

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In the shops

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Good to know

Protein content: 12–15g per 100g dry weight, higher than most grains
Fiber content: 12–15g per 100g dry weight, both soluble and insoluble
Soak time: 6–12 hours; overnight is most reliable
Cooking time: 45–60 minutes after soaking; up to 90 minutes unsoaked
Yield: Approximately 2.5× dry volume when cooked
Storage: 6 months in airtight container in cool, dark pantry; up to 12 months refrigerated or frozen
Equipment: Heavy-bottomed pot with tight-fitting lid; fine-mesh strainer for rinsing

Substitutes

Farro — Nearly identical chewy texture; Italian emmer variety; cook time similar, though farro may finish slightly faster
Hulled or Pot Barley — Similar chewy bite; cook time and method are the same; slightly milder, less nutty flavor
Spelt Berries — Swap one-for-one in any recipe; slightly sweeter and nuttier; cook time is identical
Long-Grain Brown Rice — Not a close textural match—wheat berries are far chewier—but works in a pinch with adjusted cooking time and broth
Quinoa — Cooks faster (15–20 minutes, no soaking required); different lighter texture but similar applications in salads and porridges