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Freekeh bulgur (raw) Calories
High in fiber, minerals, and vitamins; source of protein and complex carbs.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh bulgur (raw) (90 g) has 306 calories. That works out to 340 calories per 100 g. It contains 61.2 g of carbs, 11.3 g of protein, 2.3 g of fat and 10.8 g of fiber. Its 2.5 mg of Manganese covers 110% of the Daily Value. Its glycemic index is 43 (medium), so it raises blood sugar at a moderate pace.
Freekeh bulgur (raw) Nutrition Facts
Selected: 1 cup (medium) · 90 g
306
KCAL / 90G
Carbs
61.2g
· 22% DV
Protein
11.3g
· 23% DV
Fat
2.3g
· 3% DV
Fiber
10.8g
· 39% 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 (raw) nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 61.2 g | 22% |
| Fiber | 10.8 g | 39% |
| Protein | 11.3 g | 23% |
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 (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 306 kcal |
| 1 tablespoon (small) | 10 g | 34 kcal |
| 2 tablespoon (medium) | 20 g | 68 kcal |
| 1 piece (mini) | 30 g | 102 kcal |
| ½ cup (small) | 45 g | 153 kcal |
| 1 serving (medium) | 60 g | 204 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (large) | 120 g | 408 kcal |
| 1 pack (jumbo) | 500 g | 1700 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Freekeh bulgur (raw)
What is freekeh bulgur?
Freekeh is wheat harvested while still green, then roasted and rubbed to remove its husk; it may be sold whole or cracked. “Raw” here means uncooked for your recipe, not unroasted or uncooked wheat.
How does freekeh bulgur taste?
Freekeh bulgur has a nutty, toasted, slightly smoky flavor and a pleasantly chewy texture. Its roast aroma is more pronounced than ordinary bulgur, so it can add depth to grain bowls, soups, and pilafs.
How do you cook freekeh bulgur?
Simmer freekeh bulgur in water or stock until the grains are tender, then drain any excess liquid if needed. Whole and cracked varieties cook differently, so check the texture as it cooks and follow the package directions for timing.
Is freekeh bulgur the same as bulgur?
No. Freekeh is made from green wheat that is roasted before the grain is rubbed and cracked, while bulgur is usually made from mature wheat that is parboiled, dried, and cracked. Their flavors and cooking behavior differ.
Does freekeh bulgur need to be soaked before cooking?
No, freekeh bulgur can usually be cooked without soaking. Soaking may shorten its cooking time, especially for whole grains, but cracked freekeh often goes straight into the pot; adjust based on the variety you have.
Should you rinse freekeh bulgur before cooking?
Yes, a quick rinse in a fine sieve removes dust or loose husk fragments. Drain it well before cooking so that extra rinse water does not alter the liquid balance in your recipe.
Can freekeh bulgur replace farro in a recipe?
Yes, freekeh bulgur can stand in for farro in grain salads, soups, and side dishes. Its smoky flavor is stronger, and the cooking time may differ, so cook it separately and combine it with the other ingredients when tender.
What can you make with freekeh bulgur?
Freekeh bulgur works well in pilafs, hearty soups, stuffed vegetables, and warm or cold grain salads. Pair its toasted flavor with roasted vegetables, herbs, beans, or a savory dressing rather than treating it as a neutral grain.
How should you store uncooked freekeh bulgur?
Keep uncooked freekeh bulgur in a sealed container in a cool, dry, dark cupboard. Protect it from moisture and heat, which can compromise its quality; once cooked, refrigerate leftovers in a covered container.
Can you eat freekeh bulgur without cooking it?
No, uncooked freekeh bulgur is hard and is not ready to eat as sold. Cook it until tender before serving; adding the dry grains directly to a salad will not give them the texture or digestibility of cooked freekeh.
Freekeh bulgur (raw) Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
4.05mg · 25% DV
B6
0.36mg · 21% DV
B5
0.81mg · 16% DV
Minerals
Manganese
2.52mg · 110% DV
Phosphorus
288mg · 41% DV
Copper
0.36mg · 40% DV
Magnesium
99mg · 24% DV
Potassium ⭐
342mg · 10% DV
Sodium
9mg · 0% DV
Freekeh bulgur (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh bulgur (raw)
To burn the 306 calories in 1 cup (medium) (90 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 (raw)?
Freekeh bulgur (raw) is young wheat harvested while still green, roasted over a fire, rubbed to remove its husks and then cracked. “Raw” means it has not been cooked; it needs simmering until tender before eating. Freekeh is a traditional grain in Levantine cooking and is also used in parts of Türkiye. Its gently smoky, nutty flavour and pleasantly chewy bite work well in pilafs, soups and salads. Across the Middle East it is often cooked with vegetables, herbs or meat, while it can also stand in for other grains in everyday meals elsewhere. It offers substantial fibre and plant protein. Pair it with plenty of vegetables for a balanced, satisfying plate.
How Nutritious Is Freekeh bulgur (raw)?
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 (raw) 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 (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh bulgur (raw) 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 (raw) Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.27g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.