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Firik with walnut Calories
Fiber-rich cracked green wheat dish with walnuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Firik with walnut (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 44.3 g of carbs, 8.6 g of protein, 11.2 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Firik with walnut Nutrition Facts
Selected: 1 serving (medium) · 180 g
302
KCAL / 180G
Carbs
44.3g
· 16% DV
Protein
8.6g
· 17% DV
Fat
11.2g
· 14% 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 57% · Protein 11% · Fat 32%
Firik with walnut nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 44.3 g | 16% |
| Fiber | 7.4 g | 26% |
| Protein | 8.6 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 Serving of Firik with walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 302 kcal |
| 1 tablespoon (shredded) | 15 g | 25 kcal |
| 1 piece (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (small) | 140 g | 235 kcal |
| 2 piece (double) | 180 g | 302 kcal |
| 1 cup (large) | 220 g | 370 kcal |
| 1 serving (large) | 250 g | 420 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Firik with walnut
What is Firik with walnut?
Firik with walnut is a Turkish cracked-green-wheat dish mixed with walnuts, often served as a pilaf. Firik is made from immature wheat that is roasted before cracking, giving the grain its characteristic earthy, lightly smoky flavor.
How do you cook Firik with walnut?
Firik with walnut is made by rinsing the cracked wheat, briefly toasting it, then simmering it in water or stock until tender. Stir in the walnuts near the end so they keep more of their flavor and texture.
What does Firik with walnut taste like?
Firik with walnut tastes earthy and lightly smoky, with a chewy grain texture. The walnuts add a rich, gently sweet flavor and a little crunch; onions, spices, or stock can make the dish more savory.
Is Firik with walnut the same as bulgur pilaf?
No. Firik with walnut uses cracked wheat harvested while still green and roasted, whereas bulgur is made from mature wheat that is cooked, dried, and cracked. Firik typically has a more pronounced smoky flavor and a firmer bite.
How is firik different from freekeh in Firik with walnut?
Firik and freekeh are closely related names for roasted, immature wheat, but the grain and roasting style can vary by region and producer. Firik with walnut refers to the Turkish dish; its exact texture and smokiness depend on the firik used.
Can you make Firik with walnut without soaking the firik?
Yes, you can cook Firik with walnut without soaking the firik first. Rinse it before cooking; if the grains are especially coarse or firm, a brief soak can help them soften, but account for any water they absorb.
What can you serve with Firik with walnut?
Firik with walnut pairs well with yogurt, a fresh salad, or grilled vegetables. It can also accompany roasted meat, but it is substantial enough to serve as a vegetarian main with a simple vegetable side.
When should you add walnuts to Firik with walnut?
Add the walnuts near the end of cooking or after the firik is tender. Long cooking softens their texture and can mute their flavor; for extra crunch, reserve some to sprinkle over the dish just before serving.
How long does Firik with walnut last in the fridge?
Firik with walnut keeps for about three days in a covered container in the refrigerator once cooled. Reheat it thoroughly before serving; for a crunchier result, store the walnuts separately and mix them in after reheating.
Can you freeze Firik with walnut?
Yes, Firik with walnut can be frozen in an airtight container, though the walnuts may lose some crunch after thawing. Cool the firik promptly, freeze it in portions, and add fresh walnuts when reheating if you want a firmer texture.
Firik with walnut Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B1
0.22mg · 18% DV
B6
0.29mg · 17% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.32mg · 36% DV
Phosphorus
238mg · 34% DV
Selenium
15µg · 27% DV
Sodium
324mg · 14% DV
Potassium ⭐
297mg · 9% DV
Firik with walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Firik with walnut
To burn the 302 calories in 1 serving (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 Firik with walnut?
Firik with walnut combines firik—green wheat harvested before full maturity, then smoked and cracked—with walnuts. It is associated especially with southeastern Turkey, where firik is commonly cooked like pilaf and seasoned with ingredients such as onion and spices.
The grain has a pleasantly chewy bite and a distinctive smoky, toasted flavour; walnuts add richness and crunch. In Turkey it can be served warm alongside a main dish or take the place of a more familiar grain side. It is a filling, fibre-rich dish, with the walnuts contributing much of its richness. For a lighter meal, use a modest amount of oil and serve it with plain yoghurt or a crisp salad.
How Nutritious Is Firik with walnut?
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 Firik with walnut 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 Firik with walnut Contain Allergens?
Contains these allergens:
Which Diets Is Firik with walnut 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
Firik with walnut Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.16g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 30.9:1
Above the ideal 4:1 (30.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.