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Freekeh Bulgur Pilaf Calories
Pilaf made with freekeh and bulgur, high in fiber and minerals
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh Bulgur Pilaf (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 50.8 g of carbs, 8.5 g of protein, 2.2 g of fat and 8.3 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Freekeh Bulgur Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
261
KCAL / 180G
Carbs
50.8g
· 18% DV
Protein
8.5g
· 17% DV
Fat
2.2g
· 3% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
Freekeh Bulgur Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 50.8 g | 18% |
| Fiber | 8.3 g | 30% |
| Protein | 8.5 g | 17% |
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 Bulgur Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 261 kcal |
| ½ cup (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (large) | 200 g | 290 kcal |
| 1.5 cup (large) | 270 g | 392 kcal |
| 2 cup (extra large) | 360 g | 522 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Freekeh Bulgur Pilaf
How do you cook Freekeh Bulgur Pilaf?
Cook Freekeh Bulgur Pilaf by sautéing the grains with onion, then simmering them in hot water or stock until tender. Freekeh can take longer to soften than bulgur, so soak or briefly pre-cook it first if the two grains are not finishing at the same time.
What does Freekeh Bulgur Pilaf taste like?
Freekeh Bulgur Pilaf tastes nutty and pleasantly smoky, with a chewy texture from the grains. Freekeh gives it a deeper, toasted flavor than a standard bulgur pilaf; stock, browned onion, and spices can make that flavor more pronounced.
What is the difference between freekeh and bulgur in Freekeh Bulgur Pilaf?
Freekeh is young wheat that is roasted and smoked after harvest, while bulgur is wheat that has been parboiled, dried, and cracked. In Freekeh Bulgur Pilaf, freekeh adds a smoky character and bulgur brings a familiar, mild grain flavor.
Can you make Freekeh Bulgur Pilaf in a rice cooker?
Yes, Freekeh Bulgur Pilaf can be made in a rice cooker, but the freekeh may need a head start because it can take longer to cook than bulgur. Soak or pre-cook the freekeh, then add the bulgur and liquid; check doneness before serving.
Why is Freekeh Bulgur Pilaf still hard after cooking?
Freekeh Bulgur Pilaf can stay hard if the grains did not absorb enough liquid or the freekeh needed more cooking time than the bulgur. Simmer it covered over low heat, adding a little hot water if needed, then let it rest before checking the texture again.
Can you freeze Freekeh Bulgur Pilaf?
Yes, Freekeh Bulgur Pilaf freezes well in an airtight container. Cool it promptly, freeze in meal-sized portions, and thaw it in the refrigerator; reheat thoroughly with a splash of water or stock to restore moisture.
What can you serve with Freekeh Bulgur Pilaf?
Freekeh Bulgur Pilaf goes well with grilled vegetables, roasted chicken, beans, or a crisp salad. A spoonful of yogurt or a squeeze of lemon can balance its smoky, earthy flavor, making it work as either a side dish or a grain-based main.
Can you use quinoa instead of bulgur in Freekeh Bulgur Pilaf?
Yes, quinoa can replace the bulgur in Freekeh Bulgur Pilaf, but the result will be less chewy and have a different, milder flavor. Cook the quinoa according to its own liquid and timing needs rather than assuming it will finish alongside the freekeh.
Is Freekeh Bulgur Pilaf filling?
Yes, Freekeh Bulgur Pilaf can be filling because its whole-grain ingredients provide fiber and a substantial, chewy texture. Pairing it with vegetables and a protein-rich food can make it a more complete meal and help it keep you satisfied.
How long does Freekeh Bulgur Pilaf last in the fridge?
Freekeh Bulgur Pilaf generally keeps for up to three days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat; add a little water if the grains have dried out.
Freekeh Bulgur Pilaf Vitamins & Minerals
Vitamins
B5
0.76mg · 15% DV
B6
0.23mg · 14% DV
B3
2.16mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
1.26mg · 55% DV
Phosphorus
198mg · 28% DV
Copper
0.25mg · 28% DV
Selenium
11µg · 20% DV
Potassium ⭐
252mg · 7% DV
Sodium
9mg · 0% DV
Freekeh Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh Bulgur Pilaf
To burn the 261 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 Freekeh Bulgur Pilaf?
Freekeh Bulgur Pilaf combines freekeh—young wheat roasted while still green—with bulgur, and is rooted in Turkish and wider Middle Eastern home cooking. Recipes vary by region and household; onion, tomato paste, stock or spices may be added to the grains as they cook.
Freekeh brings a pleasantly smoky note, while bulgur keeps the pilaf hearty and pleasantly chewy. Serve it alongside grilled vegetables or a main dish, or make it a meal with chickpeas and a fresh salad. As a whole-grain dish, it offers a good amount of fibre; a 100 g portion has 4.6 g. For a lighter version, use the oil sparingly and add extra vegetables.
How Nutritious Is Freekeh Bulgur Pilaf?
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 Freekeh Bulgur 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 Freekeh Bulgur Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh Bulgur Pilaf Good For?
Vegan
— Not 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 Pilaf Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.