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Ebly (cooked wheat grain) Calories
Source of fiber and complex carbs, contains plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ebly (cooked wheat grain) (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 34.5 g of carbs, 5.6 g of protein, 0.9 g of fat and 5.7 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Ebly (cooked wheat grain) Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
34.5g
· 13% DV
Protein
5.6g
· 11% DV
Fat
0.9g
· 1% DV
Fiber
5.7g
· 20% 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%
Ebly (cooked wheat grain) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 34.5 g | 13% |
| Fiber | 5.7 g | 20% |
| 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 Ebly (cooked wheat grain)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| 3 tablespoon (medium) | 45 g | 50 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| ½ cup (small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1.5 cup (large) | 225 g | 248 kcal |
| 1 pack (large) | 250 g | 275 kcal |
| 2 cup (extra large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Ebly (cooked wheat grain)
What is Ebly wheat?
Ebly is a wheat-grain product sold as plump kernels, rather than a separate species of grain. Cooked Ebly can be served as a side or added to meals where you want a chewy, whole-kernel texture.
How do you cook Ebly wheat?
Follow the instructions on the specific Ebly package, because products may be sold in different forms. If your Ebly is already cooked, it only needs reheating; add a little water and warm it covered so the kernels do not dry out.
Is Ebly the same as bulgur?
No. Bulgur is wheat that is typically parboiled, dried, and cracked, while Ebly is sold as plump wheat kernels. Their textures differ, so they may not behave identically in recipes or require the same cooking.
Can you eat cooked Ebly cold?
Yes, cooked Ebly can be eaten cold once it has been stored safely. Let it cool promptly, refrigerate it in a covered container, then toss it into a grain salad with vegetables, herbs, and a dressing.
What can you serve with Ebly?
Ebly pairs well with roasted or sautéed vegetables, beans, fish, chicken, and sauces. Its chewy kernels make it a useful base for a bowl; add the cooked Ebly near the end when mixing it into a hot dish.
Can Ebly replace rice in a recipe?
Yes, cooked Ebly can replace rice as a side or in some bowls and stuffed fillings. Its kernels are chewier and hold their shape, so use already-cooked Ebly and adjust the recipe rather than copying rice’s cooking method.
How should you store cooked Ebly?
Store cooked Ebly in a covered container in the refrigerator and use it within a few days. Cool it promptly rather than leaving it out, and reheat only the portion you plan to eat.
Can you freeze cooked Ebly?
Yes, cooked Ebly freezes well. Cool it, divide it into meal-sized portions, and seal them in freezer-safe containers; thaw in the refrigerator and reheat with a splash of water to restore moisture.
Why is my cooked Ebly mushy?
Cooked Ebly can turn mushy if it is simmered too long, stirred roughly, or left in excess liquid. Since the kernels should stay distinct, drain any extra liquid and fold the cooked grains gently into the dish near the end.
Do you need to rinse Ebly before eating it?
Cooked Ebly usually does not need rinsing before serving. Rinsing can cool the grains and wash away surface starch that helps seasonings cling; follow the package directions if they specify otherwise.
Ebly (cooked wheat grain) Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.8mg · 11% DV
Biotin
3µg · 10% DV
B5
0.45mg · 9% DV
Minerals
Manganese
0.9mg · 39% DV
Phosphorus
135mg · 19% DV
Selenium
9µg · 16% DV
Copper
0.12mg · 13% DV
Potassium ⭐
165mg · 5% DV
Sodium
1.5mg · 0% DV
Ebly (cooked wheat grain) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ebly (cooked wheat grain)
To burn the 165 calories in 1 cup (medium) (150 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 Ebly (cooked wheat grain)?
Ebly (cooked wheat grain) is a convenient wheat product made up of plump, cooked kernels. The grains have a mild, gently nutty flavour and a pleasantly firm, chewy bite, so they hold their shape rather than turning soft and porridge-like.
Serve it warm as a side in place of rice, or let it cool for a grain salad with vegetables, herbs and a lemon dressing. It also works well stirred into soups or paired with fish, eggs or roasted vegetables. It is mainly a source of complex carbohydrates, with fibre and some plant protein; a 100 g portion provides 3.8 g of fibre. For a lighter meal, add plenty of vegetables and keep richer sauces modest.
How Nutritious Is Ebly (cooked wheat grain)?
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 Ebly (cooked wheat grain) 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 Ebly (cooked wheat grain) Contain Allergens?
Contains these allergens:
Which Diets Is Ebly (cooked wheat grain) 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
Ebly (cooked wheat grain) Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.