Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Freekeh (Green Wheat) Calories
High in fiber, protein, minerals and vitamins, low glycemic index
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh (Green Wheat) (170 g) has 578 calories. That works out to 340 calories per 100 g. It contains 110.5 g of carbs, 21.4 g of protein, 4.3 g of fat and 22.1 g of fiber. Its 119 µg of Selenium covers 216% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Freekeh (Green Wheat) Nutrition Facts
Selected: 1 cup (medium) · 170 g
578
KCAL / 170G
Carbs
110.5g
· 40% DV
Protein
21.4g
· 43% DV
Fat
4.3g
· 6% DV
Fiber
22.1g
· 79% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Freekeh (Green Wheat) nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 578 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 8.5 mg | 0% |
| Total carbohydrate | 110.5 g | 40% |
| Fiber | 22.1 g | 79% |
| Protein | 21.4 g | 43% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Freekeh (Green Wheat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 578 kcal |
| 3 tablespoon (medium) | 30 g | 102 kcal |
| ½ cup (small) | 85 g | 289 kcal |
| 100 g | 100 g | 340 kcal |
| 1 piece (small) | 100 g | 340 kcal |
| 1 serving (medium) | 150 g | 510 kcal |
| 1.5 cup (large) | 255 g | 867 kcal |
| 2 cup (extra large) | 340 g | 1156 kcal |
| 1 pack (jumbo) | 500 g | 1700 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Freekeh (Green Wheat)
What is freekeh?
Freekeh is wheat harvested while the grains are still green, then roasted and rubbed to remove their outer husks. The roasting gives it a distinctive smoky flavor, and shops may sell it whole or cracked for different cooking times.
How do you cook freekeh?
Rinse freekeh, then simmer it in water or stock until tender. You can toast it briefly with aromatics first for a deeper flavor. Cracked freekeh cooks faster than whole kernels, so check the texture as it simmers and adjust the cooking time.
What does freekeh taste like?
Freekeh tastes nutty and pleasantly smoky because the young wheat is roasted during preparation. Its cooked grains stay pleasantly chewy, making it a flavorful base for pilafs, soups, and salads without needing a strong sauce.
Is freekeh the same as bulgur?
No, freekeh and bulgur are made from wheat at different stages and by different methods. Freekeh uses roasted, immature green wheat, while bulgur is made from mature wheat that is cooked, dried, and cracked; their flavors and textures differ.
Do you need to soak freekeh before cooking?
No, soaking freekeh is usually optional; rinsing it and simmering it is enough for many recipes. Soaking whole kernels can help them cook sooner, while cracked freekeh is often cooked without soaking.
Can freekeh replace quinoa in recipes?
Yes, freekeh can replace quinoa in many grain bowls and salads, but it has a chewier texture and a more pronounced smoky flavor. It is wheat, not a seed like quinoa, so it will change both the taste and texture of the dish.
What can you use instead of freekeh?
Bulgur is a practical substitute for freekeh in pilafs, while barley or brown rice can work in bowls and soups. None has exactly the same roasted, smoky flavor, and each substitute may need a different cooking time and amount of liquid.
How should you store freekeh?
Keep dry freekeh in an airtight container in a cool, dry place away from sunlight and moisture. Once opened, seal the package or transfer the grains to a container; moisture can spoil their quality and encourage mold.
Can you freeze cooked freekeh?
Yes, cooked freekeh freezes well. Cool it promptly, pack it in an airtight freezer-safe container, and thaw it in the refrigerator or reheat it from frozen with a splash of water so the grains do not dry out.
Can people with diabetes eat freekeh?
Yes, people with diabetes can include freekeh in meals, but its carbohydrate content means portion size matters for blood glucose management. Pairing it with vegetables and a protein source can make for a more balanced meal.
Freekeh (Green Wheat) Vitamins & Minerals
Vitamins
B1
0.61mg · 51% DV
B3
7.31mg · 46% DV
B6
0.68mg · 40% DV
B5
1.7mg · 34% DV
Minerals
Selenium
119µg · 216% DV
Manganese
4.42mg · 192% DV
Phosphorus
544mg · 78% DV
Copper
0.68mg · 76% DV
Potassium ⭐
629mg · 19% DV
Sodium
8.5mg · 0% DV
Freekeh (Green Wheat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh (Green Wheat)
To burn the 578 calories in 1 cup (medium) (170 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 (Green Wheat)?
Freekeh, also called green wheat, is made from wheat harvested while still young, then roasted and rubbed to remove its outer layer. It is especially associated with Turkey and the Levant. The grains have a pleasantly chewy bite and a toasted, gently smoky flavour that gives even a simple pilaf plenty of character.
Across its home region, freekeh is often cooked as a pilaf, sometimes with chickpeas, vegetables or meat, and served alongside a main dish. It also works well in soups and grain salads. With 13 g of fibre per 100 g, it is a hearty, fibre-rich grain that can make a satisfying base for a meal. Rinse it before cooking, and pair it with vegetables and herbs for a lighter plate.
How Nutritious Is Freekeh (Green Wheat)?
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 (Green Wheat) 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 (Green Wheat) Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh (Green Wheat) 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 (Green Wheat) Fat Profile
SATURATED
0.68g
MONOUNSATURATED
0.51g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
Compare Freekeh (Green Wheat)
Foods Similar to Freekeh (Green Wheat)
Have another question about Freekeh (Green Wheat)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.