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Freekeh bulgur Calories
Traditional bulgur made from roasted green wheat (freekeh)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Freekeh bulgur (80 g) has 272 calories. That works out to 340 calories per 100 g. It contains 54.4 g of carbs, 10 g of protein, 2 g of fat and 9.8 g of fiber. Its 1.7 mg of Manganese covers 73% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Freekeh bulgur Nutrition Facts
Selected: ½ cup (medium) · 80 g
272
KCAL / 80G
Carbs
54.4g
· 20% DV
Protein
10g
· 20% DV
Fat
2g
· 3% DV
Fiber
9.8g
· 35% 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%
Freekeh bulgur nutrition facts table · ½ cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 54.4 g | 20% |
| Fiber | 9.8 g | 35% |
| Protein | 10 g | 20% |
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 ½ Cup of Freekeh bulgur?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 80 g | 272 kcal |
| 0.25 cup (small) | 40 g | 136 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 100 g | 340 kcal |
| 1 cup (large) | 160 g | 544 kcal |
| 2 serving (large) | 200 g | 680 kcal |
| 1 pack (whole) | 500 g | 1700 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Freekeh bulgur
What is freekeh bulgur?
Freekeh bulgur is cracked green wheat that has been harvested before fully ripening and roasted. That roasting gives it a distinctive smoky, toasted flavor; it is commonly cooked as a grain side dish or pilaf.
How do you cook freekeh bulgur?
Rinse freekeh bulgur, then simmer it in water or stock until tender and the liquid is absorbed. You can first sauté onion and spices, then add the grain and liquid; let it rest covered before fluffing and serving.
Is freekeh bulgur the same as bulgur?
No. Freekeh bulgur is made from young green wheat that is roasted before being cracked, while conventional bulgur is made from mature wheat that is parboiled, dried, and cracked. Freekeh has a smokier flavor and a firmer bite.
What does freekeh bulgur taste like?
Freekeh bulgur tastes smoky, earthy, and lightly nutty, with a pleasantly chewy texture. Its roasted flavor stands out in pilafs and grain salads, and pairs especially well with onions, legumes, herbs, and roasted vegetables.
Do you need to soak freekeh bulgur before cooking it?
No, soaking freekeh bulgur is usually optional. Soaking can shorten cooking time, especially for coarser grains; rinse it first, drain it well, and follow the package directions for the amount of liquid and cooking time.
How is freekeh bulgur different from quinoa?
Freekeh bulgur is roasted young wheat, while quinoa is a seed from a different plant. Freekeh is chewier and smokier, so it works especially well in hearty pilafs; quinoa has a milder taste and softer, separate grains.
Can you use freekeh bulgur instead of rice?
Yes, freekeh bulgur can replace rice in pilafs, grain bowls, and many side dishes. Its smoky taste will make the dish more robust, and it may need a different cooking time, so check the grains as they simmer.
What goes well with freekeh bulgur?
Freekeh bulgur pairs well with chickpeas, lentils, chicken, lamb, roasted vegetables, and fresh herbs. For a Turkish-style meal, serve it as a pilaf alongside yogurt or a simple salad; its toasted flavor also complements lemon and spices.
Can you freeze cooked freekeh bulgur?
Yes, cooked freekeh bulgur freezes well. Cool it promptly, pack it in an airtight freezer-safe container, and thaw it in the refrigerator or reheat it directly with a splash of water so the grains do not dry out.
Does freekeh bulgur need to be rinsed?
Rinsing freekeh bulgur before cooking is a good idea because it removes loose dust and any small particles from processing. Drain it thoroughly before adding it to a pan, especially if you are first sautéing it with aromatics.
Freekeh bulgur Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
3.6mg · 23% DV
B5
0.88mg · 18% DV
Biotin
4.8µg · 16% DV
Minerals
Manganese
1.68mg · 73% DV
Phosphorus
240mg · 34% DV
Copper
0.24mg · 27% DV
Zinc
1.68mg · 15% DV
Potassium ⭐
320mg · 9% DV
Sodium
14mg · 1% DV
Freekeh bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh bulgur
To burn the 272 calories in ½ cup (medium) (80 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 bulgur?
Freekeh bulgur is made from young green wheat that is roasted, rubbed to remove the husks, then cracked like bulgur. It is traditional in parts of the Middle East, including Türkiye and the Levant, where freekeh has long been used in everyday cooking.
Roasting gives it a gently smoky, nutty flavour, while the grains stay pleasantly chewy. It works well in pilafs, soups and salads, and is often cooked with vegetables, chickpeas or meat. With notable fibre and plant protein, it makes a filling grain for a main meal. For a lighter plate, cook it with plenty of vegetables and serve with a fresh salad or a spoonful of yoghurt.
How Nutritious Is Freekeh bulgur?
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 bulgur 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 bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh bulgur 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 bulgur Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.