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Boiled freekeh Calories
High-fiber whole grain
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled freekeh (160 g) has 190 calories. That works out to 119 calories per 100 g. It contains 35.2 g of carbs, 7.7 g of protein, 1.4 g of fat and 7.2 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Boiled freekeh Nutrition Facts
Selected: 1 cup (medium) · 160 g
190
KCAL / 160G
Carbs
35.2g
· 13% DV
Protein
7.7g
· 15% DV
Fat
1.4g
· 2% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 17% · Fat 7%
Boiled freekeh nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 35.2 g | 13% |
| Fiber | 7.2 g | 26% |
| Protein | 7.7 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 Boiled freekeh?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 190 kcal |
| 1 tablespoon (chopped) | 12 g | 14 kcal |
| 1 ounce (small) | 28 g | 33 kcal |
| ½ cup (small) | 80 g | 95 kcal |
| 100 g | 100 g | 119 kcal |
| 1 serving (small) | 120 g | 143 kcal |
| 1 serving (medium) | 180 g | 214 kcal |
| 1.5 cup (large) | 240 g | 286 kcal |
| 1 serving (large) | 250 g | 298 kcal |
| 2 cup (extra large) | 320 g | 381 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Boiled freekeh
What is boiled freekeh?
Boiled freekeh is freekeh wheat that has been cooked until tender. Freekeh is harvested while the wheat is still green, then roasted and dried, giving it a distinctive smoky, nutty flavor unlike ordinary cooked wheat.
How do you cook freekeh for boiled freekeh?
Rinse the freekeh, then simmer it in water or stock until the grains are tender. Cooking time and liquid needs vary depending on whether the freekeh is whole or cracked, so check the texture as it cooks and drain excess liquid if needed.
What does boiled freekeh taste like?
Boiled freekeh has a pleasantly chewy texture and a roasted, nutty flavor, often with a faint smokiness. Its taste is more pronounced than rice’s, so it pairs well with herbs, citrus, toasted spices, and richly flavored vegetables.
How is freekeh different from bulgur?
Freekeh is made from green wheat that is roasted before processing, while bulgur is made from mature wheat that is parboiled and dried. That roasting gives freekeh a smokier taste and firmer bite when cooked.
Can boiled freekeh replace rice in a meal?
Yes, boiled freekeh can replace rice in grain bowls, pilafs, and stuffed vegetables. Its grains stay pleasantly chewy and bring a roasted flavor, so adjust seasonings to suit it rather than expecting the mild taste of rice.
How do you make a freekeh salad with boiled freekeh?
Let the boiled freekeh cool, then toss it with chopped cucumber, tomatoes, parsley, and spring onion. Dress the salad with lemon juice and olive oil; chickpeas or crumbled cheese can make it a more substantial meal.
Does freekeh need to be soaked before boiling?
No, freekeh does not always need soaking before boiling. Soaking can shorten cooking and soften whole kernels, but cracked freekeh usually cooks without it. Rinse the grains first and follow their texture rather than relying on one fixed cooking time.
How long does boiled freekeh last in the fridge?
Boiled freekeh keeps for about three to four days in a covered container in the refrigerator. Cool it promptly after cooking, and discard it if it develops an unusual smell, visible mold, or a slimy texture.
Can you freeze boiled freekeh?
Yes, boiled freekeh freezes well. Cool it completely, divide it into meal-sized portions, and seal them in freezer-safe containers or bags. Thawed grains may be softer, making them especially useful in soups, pilafs, and warm grain bowls.
Is boiled freekeh a good choice for people with diabetes?
Boiled freekeh can fit into a balanced meal for someone with diabetes, but its carbohydrates can still raise blood sugar. Pair a moderate serving with vegetables and a protein source; anyone adjusting diabetes medication should follow advice from their clinician.
Boiled freekeh Vitamins & Minerals
Vitamins
B3
3.04mg · 19% DV
B6
0.19mg · 11% DV
B5
0.56mg · 11% DV
B1
0.13mg · 11% DV
Minerals
Manganese
1.44mg · 63% DV
Selenium
19µg · 35% DV
Phosphorus
224mg · 32% DV
Copper
0.26mg · 29% DV
Potassium ⭐
264mg · 8% DV
Sodium
8mg · 0% DV
Boiled freekeh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled freekeh
To burn the 190 calories in 1 cup (medium) (160 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 Boiled freekeh?
Boiled freekeh is made from young green wheat that is roasted, husked and then cooked. It has long been eaten across the Levant and is also familiar in parts of Turkey, where firik is especially associated with southeastern cooking.
The grains stay pleasantly chewy, with a toasted, gently smoky flavour. In its home region, freekeh is often served as a pilaf or cooked into soups; it also works well in salads and alongside grilled vegetables or meat. It is a fibre-rich whole grain, with 4.5 g of fibre per 100 g. For a lighter meal, combine it with plenty of vegetables and herbs, or serve it as a hearty base for a simple salad.
How Nutritious Is Boiled freekeh?
Nutrient density
High
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 Boiled freekeh 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 Boiled freekeh Contain Allergens?
Contains these allergens:
Which Diets Is Boiled freekeh 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
Boiled freekeh Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.