Crushed Wheat

Crushed Wheat

Product Information

Crushed wheat is a wheat product made from whole raw wheat kernels which are crushed or cut into smaller pieces. Because crushed wheat is made from whole wheat berries, it carries a great deal of nutrition and fibre since it includes the fibre and nutrient rich outer bran and germ of the wheat. For this reason, it is often added to healthy diets, especially those eaten by people who are concerned about heart and digestive health. Many people use it as a base, like couscous, serving vegetables or meats alongside it or include crushed wheat in multi-grain bread, and other baked dishes.

Crushed Wheat

Nutritional Information

Nutrient Per 100g, raw Per serving, cooked 125 ml (90 g) ½ cup
Energy (kJ) 1423 312
Protein (g) 10.7 2.8
Glycaemic Carbohydrate (g) 63 13
Of Which Total Sugar (g) 0.4 0.1
Total Fat (g) 1.9 0.2
Of Which Saturated Fat (g) 0.4 0.0
Total Dietary Fibre (g) 12.7 4
Sodium (mg) 2 5

Cooking Tips

Crushed wheat is best used in whole wheat bread recipes, but it can be used as a cooked starch. 250 ml (1 cup) raw crushed wheat makes 750 ml (3 cups) cooked crushed wheat. One serving is usually 125 ml (½ cup) cooked crushed wheat.

Cooking Instructions

To make a cooked starch to add to any meal, add two parts water to one part raw crushed wheat in a saucepan. Bring to the boil and cook for 40 minutes or until tender. Drain off any excess water.

Recipe Idea

Add 250 ml (1 cup) crushed wheat to any bread recipe. Add 10% extra liquid and bake for 15 minutes longer.


Recipes that use this product

Pouyoukas healthy homemade bread
Pouyoukas healthy homemade bread

Place pan in warm spot for 40 minutes then bake th...