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Freekeh Pilaf Calories
Smoky, fiber- and protein-rich traditional pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
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.
Freekeh Pilaf Nutrition Facts
Selected: 1 cup (medium) · 160 g
232
KCAL / 160G
Carbs
44g
· 16% DV
Protein
8.3g
· 17% DV
Fat
2.6g
· 3% DV
Fiber
7.7g
· 28% 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%
Freekeh Pilaf nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 44 g | 16% |
| Fiber | 7.7 g | 28% |
| 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.
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How Many Calories in 1 Cup of Freekeh Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 232 kcal |
| ½ cup (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (large) | 200 g | 290 kcal |
| 1.5 cup (large) | 240 g | 348 kcal |
| 2 cup (extra large) | 320 g | 464 kcal |
Calculated from 145 calories per 100 g.
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.
Freekeh Pilaf Vitamins & Minerals
Vitamins
B6
0.4mg · 24% DV
B3
3.36mg · 21% DV
B1
0.21mg · 18% DV
B5
0.8mg · 16% DV
Minerals
Manganese
1.76mg · 77% DV
Copper
0.26mg · 29% DV
Phosphorus
176mg · 25% DV
Magnesium
74mg · 18% DV
Potassium ⭐
288mg · 8% DV
Sodium
8mg · 0% DV
Freekeh Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh Pilaf
To burn the 232 calories in 1 cup (medium) (160 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?
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.
How Nutritious Is Freekeh Pilaf?
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 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
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
0.4g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.82g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.