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Freekeh, cooked Calories
High-fiber whole grain, cooked
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh, cooked (160 g) has 190 calories. That works out to 119 calories per 100 g. It contains 35.2 g of carbs, 7.7 g of protein, 1.4 g of fat and 6.9 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Freekeh, cooked Nutrition Facts
Selected: 1 cup (medium) · 160 g
190
KCAL / 160G
Carbs
35.2g
· 13% DV
Protein
7.7g
· 15% DV
Fat
1.4g
· 2% DV
Fiber
6.9g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 17% · Fat 7%
Freekeh, cooked nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 35.2 g | 13% |
| Fiber | 6.9 g | 25% |
| Protein | 7.7 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 Freekeh, cooked?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 190 kcal |
| 1 tablespoon (chopped) | 12 g | 14 kcal |
| 2 tablespoon (double) | 24 g | 29 kcal |
| 1 ounce (mini) | 28 g | 33 kcal |
| ½ cup (small) | 80 g | 95 kcal |
| 100 g | 100 g | 119 kcal |
| 1 serving (small) | 120 g | 143 kcal |
| 1 serving (medium) | 180 g | 214 kcal |
| 1.5 cup (large) | 240 g | 286 kcal |
| 1 serving (large) | 250 g | 298 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Freekeh, cooked
What is freekeh, and how is it made?
Freekeh is wheat harvested while still young and green, then roasted and rubbed to remove the chaff. That process gives it a distinctive toasted, slightly smoky flavor; cooked freekeh is ready to add to meals.
Can cooked freekeh replace rice in a meal?
Yes, cooked freekeh can replace rice in many meals. Its chewy grains and roasted flavor work especially well in grain bowls, stuffed vegetables, and as a side for roasted vegetables or grilled meat.
How do you store cooked freekeh?
Store cooked freekeh in a covered container in the refrigerator and use it within a few days. Refrigerate it promptly rather than leaving it at room temperature; discard it if it develops an unusual smell or texture.
Can you freeze cooked freekeh?
Yes, cooked freekeh freezes well. Let it cool, divide it into meal-sized portions, and freeze it in airtight containers. Thaw it in the refrigerator and reheat it thoroughly before serving.
How do you reheat cooked freekeh without drying it out?
Reheat cooked freekeh with a small splash of water in a covered pan over low heat, stirring until hot. For microwave reheating, cover the bowl and stir partway through so the grains warm evenly.
What does freekeh taste like?
Freekeh tastes nutty and toasted, with a mild smoky note and a pleasantly chewy texture. Its flavor is more pronounced than plain rice, so it pairs well with herbs, lemon, roasted vegetables, and warm spices.
Is freekeh the same as bulgur?
No, freekeh and bulgur are both wheat products but are made differently. Freekeh comes from young green wheat roasted after harvest, while bulgur is made from mature wheat that is cooked, dried, and cracked.
Can cooked freekeh be eaten cold?
Yes, cooked freekeh can be eaten cold once it has been cooled and stored safely. Toss it into a salad with chopped vegetables, herbs, and a tangy dressing, or use it as the base for a packed lunch.
Does freekeh need to be rinsed before cooking?
Yes, rinse dry freekeh under cool water before cooking to remove any surface dust. Cooked freekeh does not need rinsing; washing it after cooking can make the grains watery and dilute their toasted flavor.
Can people with diabetes eat freekeh?
Freekeh can fit into a meal plan for someone with diabetes, but it still contains carbohydrates and can affect blood glucose. Portion size and the rest of the meal matter, so follow your individual diabetes meal plan.
Freekeh, cooked Vitamins & Minerals
Vitamins
B3
2.56mg · 16% DV
Biotin
2.88µg · 10% DV
B5
0.45mg · 9% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.99mg · 43% DV
Phosphorus
198mg · 28% DV
Copper
0.22mg · 24% DV
Selenium
12µg · 22% DV
Potassium ⭐
264mg · 8% DV
Sodium
8mg · 0% DV
Freekeh, cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh, cooked
To burn the 190 calories in 1 cup (medium) (160 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 Freekeh, cooked?
Freekeh is green wheat harvested before it fully ripens, then roasted and often cracked. It is a staple in Levantine cooking and is also familiar in parts of Turkey. Once cooked, it has a pleasantly chewy bite and a toasted, slightly smoky, nutty flavour.
Serve cooked freekeh as a pilaf with vegetables, herbs and chickpeas, or use it as the base for a warm salad or grain bowl. It is a fibre-rich whole grain; a 100 g serving provides 4.3 g of fibre. Pair it with fresh, crunchy vegetables for contrast, or add beans and greens for a satisfying plant-based meal.
How Nutritious Is Freekeh, cooked?
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 Freekeh, cooked 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 Freekeh, cooked Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh, cooked 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
Freekeh, cooked Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.