Sprouted wheat is rich in nutrients as the sprouting process increases the amount and bio-availability of vitamins and minerals. It is more nutritious than regular wheat grain since certain vitamins and enzymes are produced during the sprouting process. Sprouted wheat is popular with athletes as it is a good source of protein.
Culinary uses:
Wheat sprouts are delicious and are packed with fiber, protein, vitamins, and minerals. They add a subtle nutty flavor and chewy texture to many dishes. Always rinse your sprouts before using in your favorite dish.
Here are some suggestions for using sprouts: Gently warm sprouted wheat and serve as a side dish, add it to stir-fry’s, or toss it into salads. You can add sprouted wheat to soups, purees, and bread dough. Try eating it plain or seasoned with your favorite herbs and spices as a snack.
Commercial processors mill the sprouted wheat into sprouted grain flour, which can be purchased online, in health food stores, and in many grocery stores. You can use it to make a wide variety of dishes including pancakes, bread, and muffins. Alternately, other companies mash the wet, sprouted grains into a thick purée which is used to make breads, tortillas, muffins and other products. These products are often described as “flourless” and are frequently sold frozen.1
Purchasing:
Sprouted wheat is made from the seeds, or wheatberries, of the wheat plant. You can purchase wheat berries at many fresh food markets, health food stores, and grocery stores. Wheat berries can often be purchased directly from local farms. The seeds are generally cleaned before they are sold.
Making homamade sprouted wheat:
It’s not at all hard to sprout wheat yourself. The wheat berries must be soaked before they are ready for sprouting. Soak the wheat berries in cold water for 8 to 12 hours. Drain, rinse with water and drain again. Place the soaked wheat berries into a glass jar, put cheesecloth over the top, and fasten in place with a rubber band.
Place the jar in a dark place such as an airing cupboard. Repeat rinsing and draining at least twice a day. The wheat berries will begin to sprout within one to three days after they are soaked. Do not allow the sprouts to grow too large as they can turn bitter if they grow larger than the length of the wheat kernel.
Storing:
You can store sprouted wheat up to four days in the crisper of your refrigerator.
Nutritional information:
During the sprouting process, the enzymes in the wheat multiply and the starch converts to sugar. Proteins convert back to their amino acid building blocks, while at the same time the vitamin and mineral content increases. The sprouting process increases many of the grains’ key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains, such as lysine. Sprouts contain water, protein, carbohydrates, and unsaturated fatty acids. Sprouted grains may also be less allergenic to those with grain protein sensitivities.1
Wikipedia: According to Chavan and Kadam (1989), most reports agree that sprouting treatment of cereal grains generally improves their vitamin value, especially the B-group vitamins. Certain vitamins such as α-tocopherol (Vitamin-E) and β-carotene (Vitamin-A precursor) are produced during the "growthprocess" (Cuddeford, 1989).2
Dangers / intolerances:
According to Wikipedia, commercially grown sprouts have been associated with multiple outbreaks of harmful bacteria, including salmonella and toxic forms of Escherichia coli. This can be caused by contaminated seeds or unhygienic production processes. Sprout seeds can become contaminated in the fields where they are grown, and sanitizing steps may be unable to kill bacteria hidden in damaged seeds.
Wikipedia: To minimize the impact of the incidents and maintain public health, both the U.S. Food and Drug Administration (FDA) and Health Canada issued industry guidance on the safe manufacturing of edible sprouts and public education on their safe consumption. There are also publications for hobby farmers on safely growing and consuming sprouts at home. The recommendations include development and implementation of good agricultural practices and good manufacturing practices in the production and handling of seeds and sprouts, seed disinfection treatments, and microbial testing before the product enters the food supply. 2
General information:
Sprouts are rich in digestible energy and nutrients that are essential to human health. The sprouting process increases the amount and bio-availability of vitamins and minerals and makes the grain easier to digest.
According to Shipard (2005):
Sprouts provide a good supply of Vitamins A, E & C plus B complex. Like enzymes, vitamins serve as bioactive catalysts to assist in the digestion and metabolism of feeds and the release of energy. They are also essential for the healing and repair of cells. However, vitamins are very perishable, and in general, the fresher the feeds eaten, the higher the vitamin content. The vitamin content of some seeds can increase by up to 20 times their original value within several days of sprouting. ... Even soaking seeds overnight in water yields greatly increased amounts of B vitamins, as well as Vitamin C. Compared with mature plants, sprouts can yield vitamin contents 30 times higher … When seeds are sprouted, minerals chelate or merge with protein, in a way that increases their function.2
Literature / Sources:
- Whole Grains Council, “SPROUTED WHOLE GRAINS,” accessed November 1, 2018. https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain/sprouted-whole-grains
- Wikipedia. Sprouting [Internet]. Version dated 09.16.2018
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
|
---|---|---|---|
Energy | 198 kcal 828 kJ | 9.9% Recommended daily allowance according to the GDA: 2000kcal | |
Fat/Lipids | 1.3 g | 1.8% Recommended daily allowance according to the GDA: 70g | |
Saturated Fats | 0.21 g | 1.0% Recommended daily allowance according to the GDA: 20g | |
Carbohydrates (inc.dietary fiber) | 43 g | 15.8% Recommended daily allowance according to the GDA: 270g | |
Sugars | n/a | ||
Fiber | 1.1 g | 4.4% Recommended daily allowance according to the GDA: 25g | |
Protein/Albumin | 7.5 g | 15.0% Recommended daily allowance according to the GDA: 50g | |
Cooking Salt (Na:16.0 mg) | 41 mg | 1.7% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Min | Manganese, Mn | 1.9 mg | 93.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Min | Selenium, Se | 42 µg | 77.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Prot | Tryptophan (Trp, W) | 0.12 g | 46.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Elem | Phosphorus, P | 200 mg | 29.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Prot | Threonine (Thr, T) | 0.25 g | 27.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Min | Copper, Cu | 0.26 mg | 26.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Prot | Phenylalanine (Phe, F) | 0.35 g | 23.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Prot | Isoleucine (Ile, I) | 0.29 g | 23.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Elem | Magnesium, Mg | 82 mg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Prot | Valine (Val, V) | 0.36 g | 22.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Linoleic acid; LA; 18:2 omega-6 | 0.53 g | 5.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.03 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.12 g | 46.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.25 g | 27.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Isoleucine (Ile, I) | 0.29 g | 23.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Phenylalanine (Phe, F) | 0.35 g | 23.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Valine (Val, V) | 0.36 g | 22.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Leucine (Leu, L) | 0.51 g | 21.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Lysine (Lys, K) | 0.24 g | 13.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Methionine (Met, M) | 0.12 g | 12.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Thiamine (vitamin B1) | 0.22 mg | 20.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Niacin (née vitamin B3) | 3.1 mg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin B6 (pyridoxine) | 0.26 mg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 38 µg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Pantothenic acid (vitamin B5) | 0.95 mg | 16.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Riboflavin (vitamin B2) | 0.16 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin C (ascorbic acid) | 2.6 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 200 mg | 29.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 82 mg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Potassium, K | 169 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 28 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 16 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 1.9 mg | 93.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Selenium, Se | 42 µg | 77.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Copper, Cu | 0.26 mg | 26.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Zinc, Zn | 1.6 mg | 17.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Iron, Fe | 2.1 mg | 15.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
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