Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍚
Freekeh pilaf with peas Calories
Fiber-rich pilaf with plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh pilaf with peas (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 48.2 g of carbs, 8.3 g of protein, 4.5 g of fat and 8.5 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Freekeh pilaf with peas Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
48.2g
· 18% DV
Protein
8.3g
· 17% DV
Fat
4.5g
· 6% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 12% · Fat 16%
Freekeh pilaf with peas nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 8.5 g | 30% |
| 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 peas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (shredded) | 15 g | 22 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 serving (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Freekeh pilaf with peas
What is freekeh in freekeh pilaf with peas?
Freekeh is young wheat that is roasted over fire, then dried and cracked. That process gives freekeh pilaf with peas its characteristic smoky aroma and a pleasantly chewy texture, unlike a pilaf made with ordinary rice.
Can you make freekeh pilaf with peas in a rice cooker?
Yes, you can make freekeh pilaf with peas in a rice cooker. Sauté the aromatics separately if you want their browned flavor, then add rinsed freekeh and liquid to the cooker; stir in peas near the end so they do not turn mushy.
Can I use rice instead of freekeh in freekeh pilaf with peas?
Yes, but the result will be a pea pilaf rather than freekeh pilaf with peas. Rice lacks freekeh’s roasted, smoky taste and cooks differently, so use the liquid amount and cooking time recommended for the type of rice you choose.
How do you stop freekeh pilaf with peas from sticking to the pot?
To keep freekeh pilaf with peas from sticking, rinse and drain the freekeh, bring the cooking liquid to a gentle simmer, and cook covered over low heat. Avoid frequent stirring, which can break the grains and release starch onto the pot.
Should you rinse freekeh before making freekeh pilaf with peas?
Yes, rinse freekeh before making freekeh pilaf with peas to remove loose dust or chaff. Drain it well before sautéing or adding liquid; soaking is usually optional, though it can shorten cooking and soften the grains.
What spices go well in freekeh pilaf with peas?
Black pepper, cumin, allspice, cinnamon, and a little dried mint can complement freekeh pilaf with peas. The freekeh already has a smoky flavor, so start with a light hand and let the peas and aromatics remain noticeable.
Can freekeh pilaf with peas be made ahead for meal prep?
Yes, freekeh pilaf with peas works for meal prep. Cool it promptly, refrigerate it in a sealed container, and reheat only the portion you plan to eat, adding a splash of water if the grains have dried out.
Can you freeze freekeh pilaf with peas?
Yes, freekeh pilaf with peas can be frozen in airtight, portion-sized containers once it has cooled. Thaw it in the refrigerator and reheat until steaming hot; the peas may be softer after freezing, but the dish remains suitable for a quick meal.
What protein can you add to freekeh pilaf with peas?
Chickpeas, lentils, shredded chicken, or browned lamb all pair well with freekeh pilaf with peas. Add cooked chickpeas or lentils toward the end, or cook raw meat separately and combine it with the pilaf before serving.
Is freekeh pilaf with peas a main dish or a side dish?
Freekeh pilaf with peas can be served either way. It makes a substantial side for grilled meat or roasted vegetables, and it can be a simple main dish with chickpeas, a crisp salad, or a spoonful of yogurt alongside.
Freekeh pilaf with peas Vitamins & Minerals
Vitamins
B3
3.78mg · 24% DV
B1
0.2mg · 17% DV
Vitamin K
19.8µg · 17% DV
Folate
55.8µg · 14% DV
Minerals
Manganese
1.3mg · 57% DV
Phosphorus
230mg · 33% DV
Copper
0.29mg · 32% DV
Selenium
16µg · 29% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Freekeh pilaf with peas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh pilaf with peas
To burn the 263 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 peas?
Freekeh pilaf with peas combines freekeh—young wheat roasted over a fire, which gives it a distinctive smoky flavour—with sweet green peas. Freekeh has long been used in the cuisines of the Levant and parts of Turkey, where it is cooked much like other pilaf grains.
The grains stay pleasantly chewy, with a nutty, toasted taste that balances the peas. Serve it as a side with grilled vegetables or meat, or make it a simple main with a fresh salad. It offers fibre and plant protein; for a lighter plate, use a modest amount of oil and add extra vegetables.
How Nutritious Is Freekeh pilaf with peas?
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 peas 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 peas Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh pilaf with peas 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 peas Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.66g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Compare Freekeh pilaf with peas
Foods Similar to Freekeh pilaf with peas
Have another question about Freekeh pilaf with peas?
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.