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Freekeh salad with blueberries Calories
Fiber-rich grain salad with blueberries
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Freekeh salad with blueberries (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 40.3 g of carbs, 6.8 g of protein, 5 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Freekeh salad with blueberries Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
6.8g
· 14% DV
Fat
5g
· 6% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 12% · Fat 19%
Freekeh salad with blueberries nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 7.4 g | 26% |
| Protein | 6.8 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 Serving of Freekeh salad with blueberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 4 tablespoon (small) | 72 g | 92 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1.5 cup (large) | 240 g | 307 kcal |
| 1 pack (large) | 250 g | 320 kcal |
| 2 cup (extra large) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Freekeh salad with blueberries
How do you make freekeh salad with blueberries?
Freekeh salad with blueberries is made by combining cooked, cooled freekeh with blueberries, fresh herbs or greens, and a tangy dressing. Let the grain cool before adding the berries so they stay intact, then dress the salad just before serving.
What goes well with freekeh salad with blueberries?
Freekeh salad with blueberries pairs well with grilled chicken, fish, or roasted vegetables. Its tart fruit and chewy grain also work alongside a simple soup; serve it as a side or add a protein-rich accompaniment to make it a fuller meal.
Can you make freekeh salad with blueberries ahead of time?
Yes, you can cook and chill the freekeh for freekeh salad with blueberries ahead of time. Keep the dressing separate and add the berries and tender greens close to serving, so they do not become mushy or wilted.
Is freekeh salad with blueberries served warm or cold?
Freekeh salad with blueberries is usually served chilled or at room temperature. Cool the cooked freekeh before mixing it with the fruit and herbs; serving it hot can soften the berries and wilt fresh greens.
How long does freekeh salad with blueberries last in the fridge?
Freekeh salad with blueberries keeps in a covered container in the refrigerator for a few days. For the best texture, store the dressing separately and add delicate greens shortly before eating; discard it if it has been left out for an extended period.
Can you use frozen blueberries in freekeh salad with blueberries?
Yes, frozen blueberries can be used in freekeh salad with blueberries, but thaw and drain them first. They tend to release more juice than fresh berries, so add them gently and expect the salad to become softer and more purple.
What dressing works for freekeh salad with blueberries?
A lemon-and-olive-oil dressing works well for freekeh salad with blueberries because its acidity balances the berries. Whisk the dressing separately, season it to taste, and toss it through the salad shortly before serving.
How do you keep freekeh from getting mushy in freekeh salad with blueberries?
To keep the freekeh in freekeh salad with blueberries from turning mushy, cook it until tender but still chewy, then drain it thoroughly. Spread it out to cool before mixing, and fold in the berries gently at the end.
Can freekeh salad with blueberries be a main dish?
Yes, freekeh salad with blueberries can be served as a light main dish. Add chickpeas, lentils, or grilled chicken for a more substantial plate, and include fresh greens or vegetables for extra texture.
What herbs taste good in freekeh salad with blueberries?
Parsley, mint, and arugula all complement freekeh salad with blueberries. Use herbs with a fresh, bright flavor, and add them after the freekeh has cooled so they stay vibrant rather than wilting.
Freekeh salad with blueberries Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
Vitamin K
17.64µg · 15% DV
B1
0.14mg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.26mg · 55% DV
Phosphorus
212mg · 30% DV
Copper
0.22mg · 24% DV
Selenium
12µg · 22% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Freekeh salad with blueberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh salad with blueberries
To burn the 230 calories in 1 serving (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 salad with blueberries?
Freekeh salad with blueberries combines freekeh—young wheat harvested while green, then roasted and cracked—with blueberries. Freekeh has long been used across the Middle East and is also familiar in Turkish cooking. Its gently smoky, nutty grain flavour contrasts with the berries’ sweet-tart freshness.
The cooked grains stay pleasantly chewy, while the blueberries bring a softer, juicy bite. Serve it at room temperature or chilled as a light lunch, or alongside grilled vegetables or a main dish; fresh herbs and a bright dressing are natural additions. It is a grain-based salad with fibre from both the freekeh and fruit. For a lighter version, keep the dressing modest and add extra greens.
How Nutritious Is Freekeh salad with blueberries?
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 with blueberries 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 with blueberries Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh salad with blueberries 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 with blueberries Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.89g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.