1 cup (medium) of Freekeh Pilaf (160 g) has 232 calories. That works out to 145 calories per 100 g. It contains 44 g of carbs, 8.3 g of protein, 2.6 g of fat and 7.7 g of fiber. Its 1.8 mg of Manganese covers 77% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.

What is Freekeh Pilaf?

Freekeh Pilaf is made with freekeh, young wheat that is roasted while still green, giving the grain its characteristic smoky flavour. The pilaf is especially associated with Levantine cooking and is also familiar in southeastern Turkey; it is commonly simmered with onion and stock or water, sometimes with chickpeas.

Its grains stay pleasantly chewy, with a savoury, toasted taste. Serve it warm as a side for grilled vegetables or meat, or make it a meal with herbs, salad and a spoonful of yoghurt. It offers both fibre and plant protein, with 4.8 g of fibre per 100 g. For a lighter version, use a modest amount of oil and add extra vegetables.

Freekeh Pilaf Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

27.5g

· 10% DV

Protein

5.2g

· 10% DV

Fat

1.6g

· 2% DV

Fiber

4.8g

· 17% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 14% · Fat 10%

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Freekeh Pilaf Vitamins & Minerals

Vitamins

0.25mg · 15% DV

2.1mg · 13% DV

0.13mg · 11% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

110mg · 16% DV

Magnesium

46mg · 11% DV

Potassium ⭐

180mg · 5% DV

Copper

0mg · 0% DV

How Nutritious Is Freekeh Pilaf?

Nutrient density

High

65/ 100

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

57/ 100

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.

Freekeh Pilaf Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Freekeh Pilaf

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Freekeh 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 Pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Freekeh 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 Pilaf Fat Profile

SATURATED

0.25g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.51g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

Compare Freekeh Pilaf

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Freekeh Pilaf vs Bulgur Pilaf25 kcal more per 100 g

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Freekeh Pilaf vs Whole wheat pasta21 kcal more per 100 g

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Freekeh Pilaf vs Breadstick265 kcal fewer per 100 g

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Freekeh Pilaf vs Simit195 kcal fewer per 100 g

→

Foods Similar to Freekeh Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Freekeh Pilaf

What is freekeh pilaf made of?

Freekeh pilaf is made with freekeh, wheat harvested while green and then roasted, often giving it a smoky flavor. The grain is minimally processed; recipes typically cook it with onion, oil, and water or stock, sometimes adding vegetables or meat.

What does freekeh pilaf taste like?

Freekeh pilaf tastes nutty and pleasantly smoky, with a chewy texture when the grains are cooked without becoming mushy. Its roasted flavor is characteristic of freekeh, so it may taste smokier than a rice or bulgur pilaf.

How do you cook freekeh pilaf?

Rinse the freekeh, drain it, and briefly sauté it with onion before adding water or stock. Simmer until tender, checking the package guidance because whole and cracked freekeh can need different cooking times and amounts of liquid.

Is freekeh pilaf the same as bulgur pilaf?

No. Freekeh pilaf uses green-harvested, roasted wheat, while bulgur pilaf uses wheat that is typically cooked, dried, and cracked after ripening. Freekeh usually has a smokier flavor and a firmer, chewier bite.

Where does freekeh pilaf come from?

Freekeh pilaf is associated with the Levant and the wider Eastern Mediterranean, where freekeh has long been used in home cooking. It appears in different regional versions, with variations in spices, stock, vegetables, and whether meat is included.

What goes well with freekeh pilaf?

Freekeh pilaf pairs well with grilled vegetables, a fresh salad, yogurt, or roasted meats. A bright, tangy side such as lemon-dressed greens can balance its smoky flavor, while a simple vegetable side keeps the meal lighter.

Do you need to soak freekeh before making freekeh pilaf?

Usually, cracked freekeh can be cooked without soaking, while whole-grain freekeh may benefit from soaking to soften it and shorten cooking. Check the package instructions, since the grain size and processing method affect the preparation.

Can you make freekeh pilaf without meat?

Yes. Cook freekeh pilaf with olive oil, onion, vegetables, and vegetable stock instead of meat or meat stock. Herbs, spices, mushrooms, or toasted nuts can add depth and texture without changing the dish’s characteristic smoky grain.

Is freekeh pilaf healthy?

Freekeh pilaf can be a nourishing meal because freekeh provides fiber and protein, and the dish can include vegetables. Its overall nutritional value also reflects what is added: generous oil, salty stock, or rich toppings change the balance.

Can you freeze freekeh pilaf?

Yes. Cool freekeh pilaf promptly, portion it into airtight freezer-safe containers, and freeze it. Thaw it in the refrigerator or reheat it thoroughly from frozen; the grains may be softer after freezing and reheating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026