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Freekeh and bulgur pilaf Calories
Source of fiber and whole grains
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh and bulgur pilaf (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 51.1 g of carbs, 7.7 g of protein, 4.7 g of fat and 8.1 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Freekeh and bulgur pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
272
KCAL / 180G
Carbs
51.1g
· 19% DV
Protein
7.7g
· 15% DV
Fat
4.7g
· 6% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 11% · Fat 15%
Freekeh and bulgur pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 51.1 g | 19% |
| Fiber | 8.1 g | 29% |
| 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 and bulgur pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 272 kcal |
| 1 tablespoon (medium) | 15 g | 23 kcal |
| ½ cup (small) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (medium) | 200 g | 302 kcal |
| 1 pack (medium) | 250 g | 378 kcal |
| 1.5 cup (large) | 270 g | 408 kcal |
| 1 serving (large) | 300 g | 453 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Freekeh and bulgur pilaf
What is freekeh in freekeh and bulgur pilaf?
Freekeh is green wheat harvested before it fully ripens, then roasted and dried. It gives freekeh and bulgur pilaf a distinctive smoky flavor and a pleasantly chewy texture.
How do you keep freekeh and bulgur pilaf from turning mushy?
To keep freekeh and bulgur pilaf from turning mushy, add liquid gradually and avoid stirring repeatedly once the grains are simmering. Let the finished pilaf rest covered so the grains settle and absorb remaining moisture.
Does freekeh and bulgur pilaf taste smoky?
Yes, freekeh and bulgur pilaf usually has a gentle smoky, toasted flavor from the roasted freekeh. The bulgur softens that flavor, while tomato paste, herbs, or stock can make the finished dish taste richer.
Can you cook freekeh and bulgur pilaf in a rice cooker?
Yes, you can make freekeh and bulgur pilaf in a rice cooker, but the grains may need different cooking times. Cook the freekeh first if needed, then add the bulgur so it does not become over-soft.
Is freekeh and bulgur pilaf the same as freekeh pilaf?
No, freekeh and bulgur pilaf contains both freekeh and bulgur, while freekeh pilaf may use freekeh as its only grain. Their flavor and texture also vary with the grain proportions and other ingredients.
What vegetables can you add to freekeh and bulgur pilaf?
Onion is a common starting point for freekeh and bulgur pilaf; peppers, tomatoes, and mushrooms also work well. Cook vegetables until tender before adding the grains, so they flavor the pilaf without leaving it watery.
Can freekeh and bulgur pilaf be made with vegetable stock?
Yes, vegetable stock works well in freekeh and bulgur pilaf and adds savory flavor without meat. Choose a stock whose seasoning suits the recipe, since salty stock can make the finished pilaf too salty.
What goes well with freekeh and bulgur pilaf?
Freekeh and bulgur pilaf pairs well with grilled vegetables, roasted chicken, or a crisp salad. A spoonful of plain yogurt or a squeeze of lemon can balance its toasted flavor when serving.
How long does freekeh and bulgur pilaf last in the fridge?
Freekeh and bulgur pilaf keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze freekeh and bulgur pilaf?
Yes, freekeh and bulgur pilaf freezes well in portion-sized, airtight containers. Thaw it in the refrigerator and reheat with a splash of water to restore moisture, since the grains can dry out during storage.
Freekeh and bulgur pilaf Vitamins & Minerals
Vitamins
B3
2.52mg · 16% DV
B1
0.18mg · 15% DV
B6
0.22mg · 13% DV
B5
0.43mg · 9% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.29mg · 32% DV
Phosphorus
212mg · 30% DV
Selenium
15µg · 27% DV
Sodium
324mg · 14% DV
Potassium ⭐
261mg · 8% DV
Freekeh and bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh and bulgur pilaf
To burn the 272 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 and bulgur pilaf?
Freekeh and bulgur pilaf brings together freekeh—young wheat roasted while still green—and bulgur, cracked wheat that is parboiled and dried. Freekeh is rooted in Levantine cooking, while bulgur is widely used across the Middle East and Mediterranean; together they make a hearty grain pilaf. It is commonly cooked with onion and broth or water.
The grains stay pleasantly chewy, with freekeh lending a lightly smoky, nutty flavour. Serve it as a side with roasted vegetables, grilled meat or legumes, or make it the centre of a meal with a fresh salad and a spoonful of yoghurt. It is a source of whole grains and fibre, with 4.5 g of fibre per 100 g. For a lighter version, use oil sparingly and add extra vegetables.
How Nutritious Is Freekeh and bulgur pilaf?
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 and 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 and bulgur pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh and bulgur pilaf 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 and bulgur pilaf Fat Profile
SATURATED
0.61g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.