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Cooked wheat with tomato Calories
A dish of cooked wheat and tomato, providing fiber and complex carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked wheat with tomato (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 35.5 g of carbs, 5.6 g of protein, 0.9 g of fat and 5.8 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Cooked wheat with tomato Nutrition Facts
Selected: 1 cup (medium) · 180 g
166
KCAL / 180G
Carbs
35.5g
· 13% DV
Protein
5.6g
· 11% DV
Fat
0.9g
· 1% DV
Fiber
5.8g
· 21% 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%
Cooked wheat with tomato nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 35.5 g | 13% |
| Fiber | 5.8 g | 21% |
| Protein | 5.6 g | 11% |
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 Cooked wheat with tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 166 kcal |
| 1 tablespoon (chopped) | 15 g | 14 kcal |
| ½ cup (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 serving (medium) | 220 g | 202 kcal |
| 1 cup (large) | 240 g | 221 kcal |
| 1 bottle (medium) | 250 g | 230 kcal |
| 1 serving (large) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Cooked wheat with tomato
How do you make cooked wheat with tomato?
Cook the wheat until tender, then stir it into tomatoes cooked with a little oil and, if you like, onion and seasoning. Add a splash of water if the mixture is too thick, and simmer briefly so the wheat takes on the tomato flavor.
Is cooked wheat with tomato a soup or a side dish?
Cooked wheat with tomato can be served as either, depending on its consistency and portion. Keep it thick for a side dish or add broth or water for a spoonable bowl; it also works as a simple vegetarian main with vegetables or beans.
Can you make cooked wheat with tomato using wheat berries?
Yes, wheat berries work well because their kernels stay pleasantly chewy after cooking. Boil them separately until tender before adding them to the tomato mixture; uncooked wheat berries take much longer to soften than the tomatoes need to cook.
Do you need to soak wheat before making cooked wheat with tomato?
Soaking is useful when starting with dried whole wheat kernels, as it helps them cook more evenly and can shorten cooking time. If your wheat is already cooked, skip soaking and add it directly to the prepared tomato mixture.
Can you use canned tomatoes in cooked wheat with tomato?
Yes, canned tomatoes are suitable for cooked wheat with tomato and save prep time. Simmer them until the excess liquid reduces before mixing in the wheat; fresh ripe tomatoes work too, but may need more time to soften and release their juices.
What goes well with cooked wheat with tomato?
Cooked wheat with tomato pairs well with a crisp salad, roasted vegetables, or a serving of yogurt. For a more substantial meal, add chickpeas or serve it alongside grilled fish or chicken; its mild tomato flavor works with both.
How do you keep cooked wheat with tomato from getting mushy?
Cook the wheat only until tender, then fold it into the tomato mixture near the end rather than simmering it for a long time. If using already-cooked wheat, drain it well first so extra cooking liquid does not soften the kernels further.
Can you freeze cooked wheat with tomato?
Yes, cooked wheat with tomato freezes well in an airtight, freezer-safe container. Cool it before packing and freeze in meal-size portions; after thawing, reheat gently and stir in a little water if the wheat has absorbed the sauce.
How long does cooked wheat with tomato keep in the refrigerator?
Cooked wheat with tomato keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
Is cooked wheat with tomato a healthy meal?
It can be a nourishing meal, especially when made with whole wheat and plenty of tomato. The wheat provides fiber and complex carbohydrates; adding vegetables or a protein-rich side makes the meal more varied and satisfying.
Cooked wheat with tomato Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B6
0.22mg · 13% DV
B3
1.98mg · 12% DV
Vitamin C
9mg · 10% DV
Minerals
Manganese
1.26mg · 55% DV
Selenium
14µg · 25% DV
Copper
0.22mg · 24% DV
Phosphorus
135mg · 19% DV
Potassium ⭐
324mg · 10% DV
Sodium
9mg · 0% DV
Cooked wheat with tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked wheat with tomato
To burn the 166 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 Cooked wheat with tomato?
Cooked wheat with tomato is a simple home-style dish made by simmering wheat berries until tender, then cooking them with tomato. Wheat-and-tomato combinations appear in home cooking across the Mediterranean and neighbouring regions, though recipes vary; this version needs little more than the grain and ripe tomato.
The tomato lends a gentle sweetness and acidity, while the wheat stays pleasantly chewy. Serve it warm as a side or as a light bowl meal, perhaps with fresh herbs, salad or beans. It provides complex carbohydrates and fibre, with 3.2 g of fibre per 100 g. Add legumes if you want a more substantial plant-based meal, or keep the preparation light by using only a little oil.
How Nutritious Is Cooked wheat with tomato?
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 Cooked wheat with tomato 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 Cooked wheat with tomato Contain Allergens?
Contains these allergens:
Which Diets Is Cooked wheat with tomato 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
Cooked wheat with tomato Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.