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Freekeh Salad Calories
High in fiber and protein, low in fat, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh Salad (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 35.3 g of carbs, 6.9 g of protein, 3.3 g of fat and 7.7 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Freekeh Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
203
KCAL / 150G
Carbs
35.3g
· 13% DV
Protein
6.9g
· 14% DV
Fat
3.3g
· 4% 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 71% · Protein 14% · Fat 15%
Freekeh Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 35.3 g | 13% |
| Fiber | 7.7 g | 28% |
| Protein | 6.9 g | 14% |
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 Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 203 kcal |
| ½ cup (small) | 75 g | 101 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (medium) | 120 g | 162 kcal |
| 1 piece (large) | 200 g | 270 kcal |
| 1.5 cup (large) | 225 g | 304 kcal |
| 1 bottle (medium) | 250 g | 338 kcal |
| 2 cup (extra large) | 300 g | 405 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Freekeh Salad
What is freekeh salad?
Freekeh salad is a grain salad made with cooked freekeh, the roasted young wheat grain, and usually vegetables, herbs, and a tangy dressing. Recipes vary widely, and the salad can be served as a side or a meal on its own.
How do you make freekeh salad?
To make freekeh salad, simmer rinsed freekeh in water until tender, then drain it and let it cool. Toss it with chopped vegetables and herbs, then add a dressing such as lemon juice and olive oil before serving.
What ingredients go in freekeh salad?
Freekeh salad commonly includes cucumber, tomato, parsley, mint, and spring onion, with lemon juice and olive oil for brightness. Some versions add pomegranate seeds, chickpeas, feta, or nuts, so the exact ingredients depend on the recipe.
How does freekeh salad taste?
Freekeh salad has a pleasantly chewy texture and a distinctive toasted, slightly smoky flavor from the grain. Fresh herbs and lemon make it bright, while ingredients such as pomegranate or feta can add sweetness or saltiness.
What is the difference between freekeh salad and tabbouleh?
Freekeh salad uses whole freekeh as its main grain, so it is chewier and has a toasted flavor. Tabbouleh is traditionally dominated by finely chopped parsley, with a smaller amount of bulgur and a lemony dressing.
Can you serve freekeh salad warm?
Yes, freekeh salad can be served warm, especially when it is made with roasted vegetables or a hearty dressing. For a fresher, more classic salad texture, let the cooked grain cool before mixing in delicate herbs and raw vegetables.
What dressing goes well with freekeh salad?
A lemon and olive oil dressing is a reliable match for freekeh salad because its acidity balances the grain’s toasted flavor. Sumac, pomegranate molasses, or a little garlic can add a sharper, more Middle Eastern-style finish.
What can you serve with freekeh salad?
Freekeh salad pairs well with grilled chicken, fish, roasted vegetables, or falafel. It also works alongside hummus and other mezze, or as a substantial lunch topped with chickpeas or a boiled egg.
Can you make freekeh salad ahead of time?
Yes, you can cook the freekeh ahead and refrigerate it once cooled. For the best texture, keep the dressing and delicate herbs separate and toss them through shortly before serving, rather than letting everything sit together.
How long does freekeh salad keep in the fridge?
Freekeh salad keeps for about three days in a sealed container in the refrigerator. Salads containing fresh herbs or watery vegetables may soften sooner, so add those ingredients close to serving if you are preparing the grain in advance.
Freekeh Salad Vitamins & Minerals
Vitamins
Vitamin K
27µg · 23% DV
Vitamin C
12mg · 13% DV
B6
0.2mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.75mg · 33% DV
Copper
0.2mg · 22% DV
Phosphorus
117mg · 17% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
315mg · 9% DV
Sodium
165mg · 7% DV
Freekeh Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh Salad
To burn the 203 calories in 1 cup (medium) (150 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 Salad?
Freekeh Salad is built around freekeh, young wheat that is roasted and dried before the grains are rubbed free. The grain is especially associated with Levantine cooking, and salads made with it often include chopped herbs, tomatoes, spring onions, lemon and olive oil; recipes vary from kitchen to kitchen.
Freekeh brings a pleasantly chewy bite and a smoky, toasted flavour, making the salad substantial enough for lunch while also working alongside grilled vegetables or meat. Across the Middle East and in English-speaking kitchens elsewhere, it is commonly served at room temperature, sometimes with a spoonful of yoghurt or extra herbs. It offers fibre and plant protein, with 5.1 g of fibre per 100 g. For a lighter version, use plenty of fresh vegetables and go easy on the oil.
How Nutritious Is Freekeh Salad?
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 Salad 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 Salad Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh Salad 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 Salad Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.