Cracked wheat is made by cutting or crushing whole raw wheat berries (kernels) into small pieces. Bulgur is cracked wheat that has been partially cooked. Cracked wheat has all the benefits of wheat flour, and since it contains the outer bran and germ of the wheat, it provides some additional benefits as well.
One-quarter cup of cracked wheat provides 8 percent of the U.S. recommended daily value (DV) of iron and 10 percent of the DV of protein, according to Bob's Red Mill. Baking with cracked wheat or including it in casseroles and other dishes thus adds nutrition.
Because it contains wheat bran and wheat germ, cracked wheat is an excellent source of fiber. It provides 5 g of fiber per 1/4 cup, which is 20 percent of the DV.
Cracked wheat fits well in a low-fat diet. One-quarter cup contains just 1 percent of the DV for total fat. It has no saturated fat, trans fat or cholesterol.
Flavor and Texture
Adding cracked wheat to foods provides a variation in flavor and texture. It adds crunch to breads and muffins, and can be sprinkled on cereal for a flavor boost. Cracked wheat also creates a lighter texture in baked goods than those made with only whole wheat flour. Bob's Red Mill website recommends adding cracked wheat to meatloaf for added fiber. It can easily be included in hamburgers as well as meatless casseroles.