Cracked Wheat is whole wheat that has been cracked into smaller pieces, retaining all parts of the grain, including the bran, germ, and endosperm. This process results in a quicker cooking time while maintaining the grain’s nutritional value. Cracked wheat is a popular ingredient in many cultures for its versatility and health benefits, often found in bread, salads, and traditional dishes.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked cracked wheat (182 grams)

Calories: 151 kcal
Protein: 5.6 g
Fiber: 4 g
Fats: 0.8 g
Selenium: 12.6 mcg (18% of the DV)
Magnesium: 58 mg (14% of the DV)

Where to Buy Cracked Wheat:

Cracked wheat can be found in bulk bins and packaged in the grains or cereal section of most grocery stores, health food stores, and online. It’s sometimes labeled as bulgur, which is a type of parboiled cracked wheat, although there are slight differences between the two.

Foods Made with Cracked Wheat:

  • Tabbouleh: A refreshing Middle Eastern salad traditionally made with cracked wheat, fresh herbs, and vegetables.
  • Pilafs: A satisfying alternative to rice or couscous in pilafs, cooked with broth and mixed with vegetables, nuts, or dried fruits.
  • Bread: Adds texture and a nutty flavor to whole-grain bread.
  • Porridge: Cooked with milk or water, cracked wheat makes a hearty, nutritious breakfast option.

Flavor Profile:

Cracked Wheat has a wholesome, nutty flavor and a pleasant, chewy texture. It absorbs the flavors of the ingredients it’s cooked with, making it a versatile base for a wide range of dishes.

Health Benefits of Cracked Wheat:

  • High in Fiber: Aids in digestion and promotes a feeling of fullness, which can help with weight management.
  • Nutrient-Rich: Provides essential nutrients such as B vitamins, iron, magnesium, and phosphorus.
  • Supports Heart Health: The fiber content helps lower cholesterol levels, reducing the risk of heart disease.
  • Blood Sugar Control: The complex carbohydrates and high fiber content have a low glycemic index, helping to regulate blood sugar levels.


Cracked Wheat is a nutritious, versatile whole grain that can enhance your meals with its texture and flavor. Whether you’re making a traditional tabbouleh salad, warm porridge for breakfast, or adding it to bread, incorporating cracked wheat into your diet is a delicious way to enjoy the benefits of whole grains.