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Freekeh pilaf with minced meat Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Freekeh pilaf with minced meat (200 g) has 316 calories. That works out to 158 calories per 100 g. It contains 40.8 g of carbs, 14.2 g of protein, 11.2 g of fat and 6.8 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Freekeh pilaf with minced meat Nutrition Facts
Selected: 1 serving (medium) · 200 g
316
KCAL / 200G
Carbs
40.8g
· 15% DV
Protein
14.2g
· 28% DV
Fat
11.2g
· 14% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 18% · Fat 31%
Freekeh pilaf with minced meat nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 316 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.1 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 40.8 g | 15% |
| Fiber | 6.8 g | 24% |
| Protein | 14.2 g | 28% |
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 Freekeh pilaf with minced meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 316 kcal |
| 1 tablespoon (small) | 18 g | 28 kcal |
| 100 g | 100 g | 158 kcal |
| 1 cup (medium) | 170 g | 269 kcal |
| 1 serving (large) | 280 g | 442 kcal |
| 1 serving (extra large) | 350 g | 553 kcal |
| 1 pack (large) | 400 g | 632 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Freekeh pilaf with minced meat
What is freekeh pilaf with minced meat?
Freekeh pilaf with minced meat is a savory grain dish made by cooking freekeh with browned minced meat, usually with onion and stock or water. Freekeh is roasted young wheat, so the pilaf has a smoky, toasted flavor and a pleasantly chewy texture.
Can you use cracked or whole freekeh for freekeh pilaf with minced meat?
Yes, either cracked or whole freekeh works in freekeh pilaf with minced meat, but they cook differently. Cracked freekeh softens faster, while whole kernels take longer and generally need more liquid; follow the package directions and check tenderness as it cooks.
Should you rinse freekeh before making freekeh pilaf with minced meat?
Yes, rinse freekeh before adding it to pilaf to wash away dust or loose chaff. Drain it well so excess water does not throw off the pilaf’s liquid balance. Soaking is usually optional, though it can shorten cooking for whole kernels.
How do you stop freekeh pilaf with minced meat from turning mushy?
Use the amount of liquid recommended for your type of freekeh, and avoid stirring the pilaf repeatedly while it simmers. Once the grains are tender and the liquid is absorbed, take the pan off the heat and let it rest covered before fluffing.
What meat is best in freekeh pilaf with minced meat?
Beef is a common choice for freekeh pilaf with minced meat, while lamb gives it a richer, more distinctive flavor. Choose meat with some fat for a juicier result, or add a little cooking oil if using very lean mince.
What can you serve with freekeh pilaf with minced meat?
Serve freekeh pilaf with minced meat alongside a crisp salad, plain yogurt, or a tangy cucumber-yogurt dip. These lighter sides complement the dish’s roasted grain and savory meat without making the meal feel too heavy.
Can you make freekeh pilaf with minced meat ahead of time?
Yes, you can cook freekeh pilaf with minced meat ahead and refrigerate it once it has cooled. Reheat only the portion you plan to eat, adding a splash of water if the grains have dried out in storage.
Can you freeze freekeh pilaf with minced meat?
Yes, freekeh pilaf with minced meat freezes well when packed in airtight, meal-sized containers after cooling. Thaw it in the refrigerator and reheat until steaming hot; the grains may be a little softer after freezing and reheating.
Can you make freekeh pilaf with minced meat in a rice cooker?
Yes, you can make freekeh pilaf with minced meat in a rice cooker if its cooking setting suits the freekeh you have. Brown the meat and onion separately first, then combine them with rinsed freekeh and the appropriate liquid in the cooker.
Is freekeh pilaf with minced meat a filling meal?
Yes, freekeh pilaf with minced meat can be filling because it combines chewy whole grain with protein-rich meat. Pairing it with vegetables or a salad adds variety and makes it easy to serve as a complete meal.
Freekeh pilaf with minced meat Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
5.4mg · 34% DV
B6
0.36mg · 21% DV
B1
0.24mg · 20% DV
Minerals
Manganese
1.44mg · 63% DV
Selenium
27µg · 49% DV
Copper
0.38mg · 42% DV
Phosphorus
276mg · 39% DV
Sodium
420mg · 18% DV
Potassium ⭐
356mg · 10% DV
Freekeh pilaf with minced meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh pilaf with minced meat
To burn the 316 calories in 1 serving (medium) (200 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 pilaf with minced meat?
Freekeh pilaf with minced meat brings together freekeh—young wheat harvested while green and roasted—and minced meat, often cooked with onion in a pilaf-style dish. Freekeh is especially associated with southeastern Turkey and the wider Levant, where it has long been used in hearty grain dishes.
The grains stay pleasantly chewy, with a toasted, faintly smoky flavour that works well with savoury meat. Serve it hot as a main, with a crisp salad or a spoonful of yoghurt; it also fits easily into a Mediterranean-style spread. It provides both protein and fibre, making it a satisfying option. For a lighter serving, use less meat and add vegetables or salad on the side.
How Nutritious Is Freekeh pilaf with minced meat?
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 pilaf with minced meat 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 with minced meat Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh pilaf with minced meat Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 with minced meat Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.9g
POLYUNSATURATED
1.72g
Omega 6:3 ratio 19.5:1
Above the ideal 4:1 (19.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.