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Basbasi wheat pilaf Calories
Traditional Anatolian wheat pilaf, source of fiber and B vitamins
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Basbasi wheat pilaf (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 47.7 g of carbs, 7.6 g of protein, 1.4 g of fat and 6.8 g of fiber. Its 2 mg of Manganese covers 86% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Basbasi wheat pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
47.7g
· 17% DV
Protein
7.6g
· 15% DV
Fat
1.4g
· 2% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 13% · Fat 5%
Basbasi wheat pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 47.7 g | 17% |
| Fiber | 6.8 g | 24% |
| Protein | 7.6 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Basbasi wheat pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| 1 tablespoon (medium) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 serving (medium) | 200 g | 260 kcal |
| 1 bottle (large) | 250 g | 325 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
| 2 serving (large) | 400 g | 520 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Basbasi wheat pilaf
How do you cook Basbasi wheat pilaf?
Cook Basbasi wheat pilaf by briefly sautéing the grains, adding hot water or stock, and simmering until tender. Let it stand covered after cooking so the grains absorb the remaining moisture. Follow the package directions if available, since grain size and preparation can vary.
What is the difference between Basbasi wheat pilaf and bulgur pilaf?
Basbasi wheat pilaf is made with larger, more intact wheat grains, so it has a chewier texture and may need longer cooking. Bulgur pilaf uses cracked, usually pre-cooked wheat, which tends to soften faster and produce a less distinct grain.
Do you need to soak wheat for Basbasi wheat pilaf?
Soaking the wheat for Basbasi wheat pilaf is optional, but it can help firm grains cook more evenly. Check the product instructions first; soaking time and the amount of liquid needed can differ according to how the wheat was prepared.
How do you stop Basbasi wheat pilaf from becoming mushy?
To keep Basbasi wheat pilaf from becoming mushy, use controlled heat and liquid, and avoid frequent stirring while it simmers. Check the grains as they cook, then let the finished pilaf rest covered so it absorbs moisture without breaking apart.
What should you serve with Basbasi wheat pilaf?
Serve Basbasi wheat pilaf with yogurt, a crisp salad, or roasted vegetables for a simple meal. It also pairs well with beans, chickpeas, or grilled meat, which complement the wheat’s hearty, chewy texture.
Can you make Basbasi wheat pilaf in a rice cooker?
Yes, you can make Basbasi wheat pilaf in a rice cooker, though it may need a different cycle from rice. Use the cooker’s grain setting if it has one, and check the wheat for tenderness before serving because intact grains can take longer.
Can Basbasi wheat pilaf be made without meat stock?
Yes, Basbasi wheat pilaf can be made with water or vegetable stock instead of meat stock. Onion, herbs, or sautéed vegetables add savory flavor, while the wheat remains the main ingredient and keeps its characteristic chewy texture.
Can you freeze cooked Basbasi wheat pilaf?
Yes, cooked Basbasi wheat pilaf freezes well. Cool it promptly, divide it into meal-size airtight containers, and thaw it in the refrigerator. Reheat it thoroughly with a splash of water if the grains seem dry.
How do you reheat Basbasi wheat pilaf without drying it out?
Reheat Basbasi wheat pilaf gently with a small splash of water, covered, in a saucepan or microwave-safe dish. Stir once partway through and heat until steaming; adding too much water can make the grains soft and soggy.
How can you tell when Basbasi wheat pilaf is cooked?
Basbasi wheat pilaf is ready when the grains are tender enough to chew but still hold their shape, and most of the cooking liquid has been absorbed. If the grains remain firm, add a little hot water and continue cooking gently.
Basbasi wheat pilaf Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
B1
0.16mg · 13% DV
B5
0.54mg · 11% DV
B6
0.14mg · 8% DV
Minerals
Manganese
1.98mg · 86% DV
Selenium
13µg · 24% DV
Phosphorus
162mg · 23% DV
Copper
0.16mg · 18% DV
Potassium ⭐
198mg · 6% DV
Sodium
3.6mg · 0% DV
Basbasi wheat pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basbasi wheat pilaf
To burn the 234 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Basbasi wheat pilaf?
Basbasi wheat pilaf is an Anatolian-style dish made by simmering hulled, coarse wheat kernels in water or stock. The grains stay plump and pleasantly chewy, with a heartier bite than rice; cooks may keep it plain or add onion and vegetables.
In Turkey it is commonly served warm alongside a main dish, and pairs naturally with yoghurt, beans or meat. Outside its home region, it also works as a sturdy grain side or base for roasted vegetables. Its fibre and B vitamins give it a wholesome, filling character. For a lighter serving, use a modest amount of oil and pair it with plenty of vegetables.
How Nutritious Is Basbasi wheat pilaf?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Basbasi wheat pilaf Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Basbasi wheat pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Basbasi wheat pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Basbasi wheat pilaf Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.