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Ebly wheat, raw Calories
Whole wheat-based dry grain product, high in fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ebly wheat, raw (75 g) has 257 calories. That works out to 342 calories per 100 g. It contains 50.6 g of carbs, 9.4 g of protein, 1.9 g of fat and 7.4 g of fiber. Its 2.4 mg of Manganese covers 104% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Ebly wheat, raw Nutrition Facts
Selected: 1 serving (medium) · 75 g
257
KCAL / 75G
Carbs
50.6g
· 18% DV
Protein
9.4g
· 19% DV
Fat
1.9g
· 2% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
Ebly wheat, raw nutrition facts table · 1 serving (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.75 mg | 0% |
| Total carbohydrate | 50.6 g | 18% |
| Fiber | 7.4 g | 26% |
| Protein | 9.4 g | 19% |
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 Serving of Ebly wheat, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 75 g | 257 kcal |
| 1 tablespoon (whole) | 12 g | 41 kcal |
| 0.25 cup (whole) | 45 g | 154 kcal |
| 4 tablespoon (whole) | 48 g | 164 kcal |
| 1 serving (small) | 60 g | 205 kcal |
| ½ cup (whole) | 90 g | 308 kcal |
| 100 g | 100 g | 342 kcal |
| 1 serving (large) | 100 g | 342 kcal |
| 1 cup (whole) | 180 g | 616 kcal |
| 1 pack (whole) | 250 g | 855 kcal |
Calculated from 342 calories per 100 g.
Frequently Asked Questions About Ebly wheat, raw
What is Ebly wheat?
Ebly wheat is a dry wheat-grain product sold under the Ebly name. It is cooked before eating and can be served as a grain side, or added to salads, soups, and other dishes.
How do you cook Ebly wheat?
Cook Ebly wheat in water according to the instructions on its packet, until the grains are tender. The suggested water amount and cooking method can vary by product, so follow the directions rather than assuming it cooks like rice.
Is Ebly wheat the same as bulgur?
No, Ebly wheat and bulgur are different wheat products. Ebly is sold as grains, while bulgur is typically made from parboiled, dried, and cracked wheat. Their texture and cooking instructions are not interchangeable.
Can you use Ebly wheat instead of rice?
Yes, cooked Ebly wheat can stand in for rice in many meals. Its grains stay distinct and chewy, so it works especially well in grain bowls and as a side with vegetables, meat, or fish.
Does Ebly wheat need to be soaked before cooking?
Usually, Ebly wheat does not need soaking before cooking. Check the packet for the specific product’s preparation instructions, since soaking advice and cooking times can differ between wheat products.
Can you eat Ebly wheat raw?
No, dry Ebly wheat is generally meant to be cooked before eating. Cooking softens the grains; unless the package specifically says it is ready to eat, do not treat the dry product as a cooked grain.
How is Ebly wheat different from couscous?
Ebly wheat is made from wheat grains, while most couscous consists of small granules made from semolina. They have different shapes and textures, and Ebly wheat usually needs more cooking than couscous that only needs rehydrating.
How should you store uncooked Ebly wheat?
Store uncooked Ebly wheat in a cool, dry place in a tightly closed container. Keep it away from moisture and pantry pests, and seal the original packet after opening if you are not transferring it to a container.
How long does cooked Ebly wheat last in the fridge?
Cooked Ebly wheat keeps for about 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, and reheat it thoroughly before serving it hot.
Can you freeze cooked Ebly wheat?
Yes, cooked Ebly wheat can be frozen. Let it cool, portion it into airtight freezer-safe containers, and thaw it in the refrigerator before reheating; the grains may be a little softer after freezing.
Ebly wheat, raw Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
4.2mg · 26% DV
B6
0.26mg · 15% DV
Biotin
4.5µg · 15% DV
Minerals
Manganese
2.4mg · 104% DV
Selenium
36µg · 65% DV
Phosphorus
270mg · 39% DV
Copper
0.24mg · 27% DV
Potassium ⭐
255mg · 8% DV
Sodium
3.75mg · 0% DV
Ebly wheat, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ebly wheat, raw
To burn the 257 calories in 1 serving (medium) (75 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 wheat, raw?
Raw Ebly wheat is the uncooked, dry form of the whole-wheat grain product sold under the Ebly name. The grains need to be cooked before eating; once tender, they stay pleasantly chewy, with a mild, nutty flavour.
In France, where Ebly is a familiar wheat product, it is often served warm as a side dish or cooled and tossed into salads. It also works in soups and grain bowls, including for cooks elsewhere looking for an alternative to rice. Its whole-wheat base makes it a fibre-rich, filling grain, with 9.8 g of fibre per 100 g. Pair it with vegetables and herbs for a lighter meal.
How Nutritious Is Ebly wheat, raw?
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 Ebly wheat, raw 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 wheat, raw Contain Allergens?
Contains these allergens:
Which Diets Is Ebly wheat, raw 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 wheat, raw Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.