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Buttered freekeh pilaf Calories
Buttered whole-grain pilaf with fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buttered freekeh pilaf (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 42.3 g of carbs, 7.4 g of protein, 7.7 g of fat and 6.8 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buttered freekeh pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
261
KCAL / 180G
Carbs
42.3g
· 15% DV
Protein
7.4g
· 15% DV
Fat
7.7g
· 10% 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 63% · Protein 11% · Fat 26%
Buttered freekeh pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.41 g | 22% |
| Trans fat | 0.27 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 42.3 g | 15% |
| Fiber | 6.8 g | 24% |
| Protein | 7.4 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 Buttered freekeh pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 261 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| ½ cup (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1.5 cup (large) | 270 g | 392 kcal |
| 1 pack (large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Buttered freekeh pilaf
What is buttered freekeh pilaf?
Buttered freekeh pilaf is a grain dish made by cooking freekeh with butter and liquid until tender. Freekeh is young wheat that is roasted and dried, which gives the pilaf its characteristic earthy, slightly smoky flavor.
How do you cook buttered freekeh pilaf?
Cook buttered freekeh pilaf by briefly toasting the freekeh in butter, then simmering it in water or stock until tender. Whole and cracked freekeh cook differently, so adjust the liquid and cooking time to the type you are using.
What does buttered freekeh pilaf taste like?
Buttered freekeh pilaf tastes nutty and earthy, with a mild smoky note from the roasted young wheat. Butter adds richness, while the grains usually keep more bite than softer rice pilaf.
Is buttered freekeh pilaf the same as bulgur pilaf?
No. Buttered freekeh pilaf is made from young wheat that is roasted before drying, while bulgur is made from mature wheat that is cooked, dried, and cracked. Freekeh generally has a smokier flavor and firmer texture.
Why is buttered freekeh pilaf smoky?
Buttered freekeh pilaf has a smoky aroma because freekeh is traditionally made by roasting young wheat over a fire. The aroma is part of the grain’s character; a sharp burnt smell can mean the grain or butter was overheated while cooking.
Should you soak freekeh before making buttered freekeh pilaf?
Soaking freekeh before making buttered freekeh pilaf is optional. Whole grains may benefit from soaking because it can shorten cooking, while cracked freekeh often cooks without it; rinse the grains first if you want to remove dust or debris.
Why does buttered freekeh pilaf turn mushy?
Buttered freekeh pilaf turns mushy when it absorbs too much liquid, cooks for too long, or is stirred repeatedly. Keep it covered at a gentle simmer, stop cooking once the grains are tender, and let it rest briefly before serving.
What goes well with buttered freekeh pilaf?
Buttered freekeh pilaf pairs well with yogurt, a crisp salad, roasted vegetables, or grilled chicken. Its smoky, buttery flavor also suits lamb, but a fresh and lightly seasoned side keeps the grain’s flavor from being overwhelmed.
How should you store and reheat buttered freekeh pilaf?
Store buttered freekeh pilaf in a covered container in the refrigerator after it has cooled, rather than leaving it out for an extended period. Reheat it in a covered pan with a splash of water to soften the grains and prevent drying.
Can you freeze buttered freekeh pilaf?
Yes, buttered freekeh pilaf can be frozen in airtight, portion-sized containers once cooled. The grains may soften slightly after thawing, so reheat gently with a little water and avoid repeatedly freezing and thawing the same portion.
Buttered freekeh pilaf Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B1
0.22mg · 18% DV
B6
0.22mg · 13% DV
Biotin
3.78µg · 13% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.29mg · 32% DV
Selenium
16µg · 29% DV
Phosphorus
202mg · 29% DV
Sodium
189mg · 8% DV
Potassium ⭐
227mg · 7% DV
Buttered freekeh pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buttered freekeh pilaf
To burn the 261 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 Buttered freekeh pilaf?
Buttered freekeh pilaf is made with freekeh: young green wheat that is roasted, then cracked or left whole and cooked until tender. The grain is especially associated with the Levant and is also used in southeastern Turkish cooking; the pilaf is typically cooked with butter and stock, sometimes with additions such as chickpeas.
Its grains stay pleasantly chewy, with a toasted, lightly smoky flavour. Serve it as a side for grilled meat or vegetables, or make it a simple meal with yoghurt and salad. As a whole-grain dish, it brings fibre as well as carbohydrates; a 100 g portion has 3.8 g of fibre. For a lighter version, use less butter and pair it with plenty of vegetables.
How Nutritious Is Buttered freekeh 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 Buttered freekeh 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 Buttered freekeh pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Buttered freekeh pilaf Good For?
Vegan
— Not 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
Buttered freekeh pilaf Fat Profile
SATURATED
4.41g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.