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Wheat berry pilaf Calories
Fiber-rich, hearty whole-grain pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat berry pilaf (180 g) has 229 calories. That works out to 127 calories per 100 g. It contains 48.2 g of carbs, 7.7 g of protein, 2.2 g of fat and 8.3 g of fiber. Its 2 mg of Manganese covers 86% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Wheat berry pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
229
KCAL / 180G
Carbs
48.2g
· 18% DV
Protein
7.7g
· 15% DV
Fat
2.2g
· 3% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
Wheat berry pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 229 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 8.3 g | 30% |
| 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 Wheat berry pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 229 kcal |
| 1 tablespoon (shredded) | 15 g | 19 kcal |
| 1 piece (half) | 90 g | 114 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (small) | 120 g | 152 kcal |
| 1 cup (small) | 140 g | 178 kcal |
| 1 serving (medium) | 180 g | 229 kcal |
| 1 cup (large) | 240 g | 305 kcal |
| 1 serving (large) | 260 g | 330 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Wheat berry pilaf
What is wheat berry pilaf made of?
Wheat berry pilaf is made with whole wheat kernels, usually cooked with onion, oil or butter, and water or stock. Unlike pilaf made with cracked grains, it keeps the wheat kernels intact, giving the dish a hearty, chewy texture.
How do you cook wheat berry pilaf?
To make wheat berry pilaf, rinse the kernels, then cook them with sautéed aromatics and hot water or stock until tender. Let the pilaf rest covered after cooking so the grains absorb the remaining liquid and settle before serving.
Do you have to soak wheat berries for wheat berry pilaf?
No, soaking is not essential for wheat berry pilaf, but it can help the kernels cook more evenly and soften sooner. Soak them for several hours if convenient, then drain before cooking; unsoaked kernels generally need more time on the stove.
Why are the wheat berries in my wheat berry pilaf still hard?
Wheat berries in wheat berry pilaf are usually hard because they have not absorbed enough water or had enough time to cook. Kernel variety, age, and soaking all affect cooking time; add a little hot water and continue simmering until they are tender.
What is the difference between wheat berry pilaf and bulgur pilaf?
Wheat berry pilaf uses whole wheat kernels, while bulgur pilaf uses wheat that has been cooked, dried, and cracked. Whole kernels make a chewier, more distinct pilaf and generally take longer to cook than bulgur.
Can you make wheat berry pilaf in a pressure cooker?
Yes, wheat berry pilaf can be cooked in a pressure cooker. Soaked kernels will soften sooner than unsoaked ones, and the required time varies with the wheat and appliance; follow your cooker’s instructions and avoid overcooking the grains until they break apart.
What goes well with wheat berry pilaf?
Wheat berry pilaf pairs well with roasted or grilled vegetables, a crisp salad, or a spoonful of yogurt. When made with meat or chicken, it can be served as a filling main dish; a simpler version works well beside stews and other mains.
Can you add meat or vegetables to wheat berry pilaf?
Yes, wheat berry pilaf works well with both meat and vegetables. Brown small pieces of meat before adding the wheat and cooking liquid, or sauté vegetables such as mushrooms, carrots, and peppers with the aromatics for a meat-free variation.
How long does wheat berry pilaf keep in the fridge?
Wheat berry pilaf keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and reheat it until steaming hot; a splash of water can help loosen the grains if they have dried out.
Can you freeze wheat berry pilaf?
Yes, you can freeze wheat berry pilaf once it has cooled. Pack it in airtight, meal-sized portions and thaw before reheating; adding a little water while warming helps restore moisture, though the texture may be slightly softer after freezing.
Wheat berry pilaf Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
B6
0.22mg · 13% DV
B1
0.14mg · 12% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
1.98mg · 86% DV
Selenium
22µg · 40% DV
Phosphorus
227mg · 32% DV
Copper
0.29mg · 32% DV
Sodium
324mg · 14% DV
Potassium ⭐
216mg · 6% DV
Wheat berry pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat berry pilaf
To burn the 229 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 Wheat berry pilaf?
Wheat berry pilaf is a hearty pilaf made with whole wheat kernels, simmered until tender in water or stock. It can be kept simple with onion and a little oil, or made more substantial with vegetables and seasonings; recipes vary from one household to another.
The kernels stay pleasantly chewy, giving the dish more bite than a rice pilaf. It works as a side for roasted or braised meat, beans, or vegetables, and can also anchor a meat-free meal with a salad alongside. As a whole-grain dish, it is notably filling and provides 4.6 g of fibre per 100 g. For a lighter version, use modest oil and serve it with fresh vegetables or a spoonful of yoghurt.
How Nutritious Is Wheat berry pilaf?
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 Wheat berry 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 Wheat berry pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Wheat berry 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
Wheat berry pilaf Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.