Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Freekeh pilaf with onion Calories
Traditional pilaf made with smoky freekeh wheat, onions, and spices.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh pilaf with onion (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 49.5 g of carbs, 8.3 g of protein, 4.1 g of fat and 8.1 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Freekeh pilaf with onion Nutrition Facts
Selected: 1 cup (medium) · 180 g
261
KCAL / 180G
Carbs
49.5g
· 18% DV
Protein
8.3g
· 17% DV
Fat
4.1g
· 5% 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 12% · Fat 14%
Freekeh pilaf with onion nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 49.5 g | 18% |
| Fiber | 8.1 g | 29% |
| Protein | 8.3 g | 17% |
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 pilaf with onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 261 kcal |
| ½ cup (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (whole) | 200 g | 290 kcal |
| 1 bottle (large) | 250 g | 363 kcal |
| 1.5 cup (large) | 270 g | 392 kcal |
| 2 serving (large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Freekeh pilaf with onion
What is freekeh pilaf with onion?
Freekeh pilaf with onion is a savory grain dish made with freekeh, onions and seasonings. Freekeh is young wheat roasted over a fire, which gives the pilaf its characteristic smoky flavor and a pleasantly chewy texture.
How do you cook freekeh pilaf with onion?
To make freekeh pilaf with onion, soften chopped onion in a little oil, stir in the freekeh, then add hot water or broth. Simmer until the grains are tender and the liquid is absorbed, then let the pilaf rest before fluffing it.
What does freekeh pilaf with onion taste like?
Freekeh pilaf with onion tastes nutty and savory, with a noticeable smoky note from the roasted wheat. The onion adds sweetness as it cooks, while herbs or spices can make the finished dish earthier or more aromatic.
How is freekeh pilaf with onion different from bulgur pilaf?
Freekeh pilaf with onion uses young wheat that is roasted while still green, whereas bulgur pilaf is made from wheat that has been parboiled and dried. Freekeh tends to taste smokier and have a chewier bite than bulgur.
Can you make freekeh pilaf with onion using vegetable broth?
Yes, vegetable broth works well in freekeh pilaf with onion and adds savory flavor without overpowering the grain. Use it in place of water, and taste before adding extra salt, since some broths are already salty.
What goes well with freekeh pilaf with onion?
Freekeh pilaf with onion pairs well with grilled vegetables, roasted chicken, lamb or a crisp salad. A spoonful of plain yogurt or a squeeze of lemon also balances the grain’s smoky richness and makes a simple side dish.
Can you make freekeh pilaf with onion in a rice cooker?
Yes, you can cook freekeh pilaf with onion in a rice cooker, though freekeh may need a different liquid amount and cooking time from white rice. Soften the onion separately first, then combine it with the freekeh and liquid and check for tenderness before serving.
Can freekeh pilaf with onion be frozen?
Yes, freekeh pilaf with onion freezes well in an airtight, freezer-safe container. Cool it promptly, freeze in meal-sized portions, and thaw it in the refrigerator before reheating with a splash of water to loosen the grains.
How do you make freekeh pilaf with onion less oily?
To make freekeh pilaf with onion less oily, soften the onion with a small amount of oil and a splash of water rather than frying it in generous oil. Broth can add flavor during cooking without needing extra fat.
Can you add chickpeas to freekeh pilaf with onion?
Yes, chickpeas make freekeh pilaf with onion more substantial and are a familiar addition in many versions of freekeh dishes. Stir in cooked chickpeas near the end of cooking so they warm through without becoming mushy.
Freekeh pilaf with onion Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
B6
0.32mg · 19% DV
B5
0.9mg · 18% DV
B3
2.16mg · 14% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.23mg · 26% DV
Phosphorus
171mg · 24% DV
Zinc
1.98mg · 18% DV
Sodium
198mg · 9% DV
Potassium ⭐
216mg · 6% DV
Freekeh pilaf with onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh pilaf with onion
To burn the 261 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 pilaf with onion?
Freekeh pilaf with onion is made from freekeh, young green wheat that is roasted, giving it a distinctive smoky flavour, then simmered with onions and often a few spices. Freekeh is used across the Levant and in parts of Turkey, where pilaf is a familiar way to serve it as a grain-based side dish.
The grains stay pleasantly chewy, while the softened onion adds sweetness to the toasted, earthy taste. Serve it alongside grilled vegetables, fish or meat, or make it a simple meal with salad and yogurt. It offers more fibre than many refined-grain sides, while remaining a moderate source of protein. For a lighter version, use a modest amount of oil and let herbs, spices and the onion carry the flavour.
How Nutritious Is Freekeh pilaf with onion?
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 onion 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 onion Contain Allergens?
No known major allergens
Which Diets Is Freekeh pilaf with onion 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 with onion Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
Compare Freekeh pilaf with onion
Foods Similar to Freekeh pilaf with onion
Have another question about Freekeh pilaf with onion?
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.