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Einkorn vegetable pilaf Calories
Fiber-rich whole grain pilaf with vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Einkorn vegetable pilaf (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 42.1 g of carbs, 6.5 g of protein, 4.7 g of fat and 5.6 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Einkorn vegetable pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
42.1g
· 15% DV
Protein
6.5g
· 13% DV
Fat
4.7g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 11% · Fat 18%
Einkorn vegetable pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 42.1 g | 15% |
| Fiber | 5.6 g | 20% |
| Protein | 6.5 g | 13% |
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 Einkorn vegetable pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 160 g | 205 kcal |
| 1 piece (large) | 220 g | 282 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Einkorn vegetable pilaf
How do you make einkorn vegetable pilaf?
Einkorn vegetable pilaf is made by cooking einkorn with sautéed vegetables and liquid until tender. Use cracked einkorn or whole kernels, since they cook differently; add quick-cooking vegetables later so they keep some texture.
What vegetables go well in einkorn vegetable pilaf?
Carrots, peas, bell peppers, zucchini, and onions all work well in einkorn vegetable pilaf. You can use seasonal vegetables too: cook firmer ones first and stir in tender vegetables near the end so they do not turn mushy.
What can you serve with einkorn vegetable pilaf?
Einkorn vegetable pilaf pairs well with a green salad, yogurt, roasted vegetables, or grilled chicken. For a plant-based meal, serve it with chickpeas or lentils; their savory flavor complements the nutty taste of einkorn.
Is einkorn vegetable pilaf made with whole einkorn or einkorn bulgur?
Einkorn vegetable pilaf can be made with either whole einkorn kernels or cracked einkorn, sometimes sold as einkorn bulgur. Whole kernels generally need more cooking time, so the method and liquid amount should match the form you are using.
How do you keep einkorn vegetable pilaf from getting mushy?
To keep einkorn vegetable pilaf from getting mushy, avoid adding too much liquid and stirring it repeatedly while it cooks. Let it rest covered after the liquid is absorbed, and add delicate vegetables near the end rather than at the start.
Does whole einkorn need soaking for einkorn vegetable pilaf?
Whole einkorn can benefit from soaking before making einkorn vegetable pilaf because soaking helps the kernels cook more evenly. Cracked einkorn usually cooks faster and often does not need soaking; adjust the cooking time to the grain form.
Is einkorn vegetable pilaf healthy?
Yes, einkorn vegetable pilaf can be a nourishing meal, especially when it contains plenty of vegetables and is served with a protein-rich side such as beans or yogurt. Its whole-grain einkorn contributes fiber, while vegetables add variety and texture.
Can you freeze einkorn vegetable pilaf?
Yes, einkorn vegetable pilaf can be frozen in airtight, meal-sized portions. Cool it promptly before freezing, then thaw it in the refrigerator and reheat until steaming hot; vegetables with high water content may be softer after thawing.
How long does einkorn vegetable pilaf last in the fridge?
Einkorn vegetable pilaf keeps for about three days in a covered container in the refrigerator. Refrigerate it once it has cooled rather than leaving it out for an extended time, and reheat only the portion you plan to eat.
Is einkorn vegetable pilaf suitable for people with diabetes?
People with diabetes can include einkorn vegetable pilaf in a meal, but einkorn still contains carbohydrates and can affect blood glucose. Portion size and the rest of the meal matter; follow your personal plan or ask your clinician if you need individual guidance.
Einkorn vegetable pilaf Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
B1
0.2mg · 17% DV
Vitamin K
16.92µg · 14% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1.4mg · 61% DV
Selenium
15µg · 27% DV
Phosphorus
173mg · 25% DV
Copper
0.22mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
266mg · 8% DV
Einkorn vegetable pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Einkorn vegetable pilaf
To burn the 230 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 Einkorn vegetable pilaf?
Einkorn vegetable pilaf combines einkorn, an ancient wheat, with vegetables in a pilaf-style dish. Einkorn has long been grown in parts of Turkey, including the Kastamonu region, and its plump grains keep a pleasantly chewy bite when cooked. The vegetables add sweetness and savoury depth, while the grain brings a gentle, nutty flavour.
It works as a side for grilled vegetables, beans or roasted meat, or as a simple meat-free main with a salad. Its whole-grain character and vegetables make it a fibre-containing choice among grain dishes: a 100 g serving provides 3.1 g of fibre. For a lighter plate, use a modest amount of oil and add extra vegetables; a spoonful of yoghurt also pairs well.
How Nutritious Is Einkorn vegetable 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 Einkorn vegetable 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 Einkorn vegetable pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Einkorn vegetable 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
Einkorn vegetable pilaf Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.84g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.