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Freekeh Wheat Salad Calories
High in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh Wheat Salad (180 g) has 218 calories. That works out to 121 calories per 100 g. It contains 40.1 g of carbs, 7.4 g of protein, 3.8 g of fat and 7.6 g of fiber. Its 1.5 mg of Manganese covers 64% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Freekeh Wheat Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
218
KCAL / 180G
Carbs
40.1g
· 15% DV
Protein
7.4g
· 15% DV
Fat
3.8g
· 5% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 13% · Fat 15%
Freekeh Wheat Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 40.1 g | 15% |
| Fiber | 7.6 g | 27% |
| Protein | 7.4 g | 15% |
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 Wheat Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 218 kcal |
| ½ cup (small) | 90 g | 109 kcal |
| 100 g | 100 g | 121 kcal |
| 0.75 cup (medium) | 135 g | 163 kcal |
| 1 serving (small) | 150 g | 182 kcal |
| 1 serving (large) | 220 g | 266 kcal |
| 1.5 cup (large) | 270 g | 327 kcal |
| 1 bottle (large) | 300 g | 363 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Freekeh Wheat Salad
How do you make freekeh wheat salad?
Freekeh wheat salad is made by cooking freekeh until tender but still chewy, cooling it, then tossing it with chopped vegetables, fresh herbs, and a lemon-and-olive-oil dressing. Letting the salad rest briefly before serving helps the grains take on the dressing.
What ingredients go in freekeh wheat salad?
Freekeh wheat salad commonly includes cooked freekeh, tomatoes, cucumber, parsley or mint, lemon juice, and olive oil. Recipes may also add scallions, pomegranate seeds, nuts, or chickpeas, so there is no single fixed ingredient list.
What does freekeh wheat salad taste like?
Freekeh wheat salad has a pleasantly chewy texture and a distinctive smoky, slightly nutty flavor from the toasted young wheat. Fresh herbs, crisp vegetables, and a tangy dressing balance that deeper grain flavor.
Is freekeh wheat salad served hot or cold?
Freekeh wheat salad is usually served cold or at room temperature, much like a grain salad. You can serve it slightly warm, too, but let the cooked grains cool a little before adding delicate herbs so they do not wilt.
What is the difference between freekeh wheat salad and tabbouleh?
Freekeh wheat salad uses freekeh, which has a smoky flavor and firm, chewy grains; tabbouleh is typically built around finely chopped parsley with a smaller amount of bulgur. Their herbs and dressings can overlap, but the grain and its role differ.
How do you cook freekeh for freekeh wheat salad?
For freekeh wheat salad, rinse the grains and simmer them in water or stock until tender but not mushy, following the package directions for the specific type. Drain if needed and cool completely before mixing with vegetables and dressing.
What goes well with freekeh wheat salad?
Freekeh wheat salad pairs well with grilled vegetables, roasted chicken, or grilled fish. For a meat-free meal, serve it with chickpeas, hummus, or yogurt; its smoky grains and bright dressing complement both simple and richly seasoned dishes.
Can you make freekeh wheat salad ahead of time?
Yes, freekeh wheat salad can be made ahead and kept covered in the refrigerator for about three days. For the freshest texture, store delicate herbs separately and stir them in shortly before serving; avoid leaving the salad out at room temperature for a long time.
Is freekeh wheat salad good for weight loss?
Freekeh wheat salad can be a filling meal because freekeh and vegetables provide fiber, but it does not cause weight loss on its own. The amount of oil, nuts, and any toppings also affects how substantial the serving is.
Can people with diabetes eat freekeh wheat salad?
People with diabetes may be able to include freekeh wheat salad in a meal plan, but freekeh is still a carbohydrate-containing wheat grain. Portion size and individual blood-glucose responses matter, so a clinician or dietitian can help tailor it to personal needs.
Freekeh Wheat Salad Vitamins & Minerals
Vitamins
Vitamin K
22.32µg · 19% DV
B1
0.2mg · 17% DV
B3
2.61mg · 16% DV
B6
0.27mg · 16% DV
Minerals
Manganese
1.48mg · 64% DV
Copper
0.32mg · 36% DV
Selenium
18µg · 33% DV
Phosphorus
202mg · 29% DV
Sodium
261mg · 11% DV
Potassium ⭐
320mg · 9% DV
Freekeh Wheat Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh Wheat Salad
To burn the 218 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 Wheat Salad?
Freekeh Wheat Salad is made with freekeh: young green wheat that is roasted, dried and often cracked, a grain with deep roots in the Levant and nearby regions. The cooked, cooled kernels are tossed with fresh vegetables and herbs; recipes vary, but tomato, cucumber, parsley, lemon and olive oil are common additions.
The grains stay pleasantly chewy, with a toasted, faintly smoky flavour. It is usually served cool or at room temperature as a side or light meal, and works well alongside grilled vegetables, beans or other Mediterranean dishes. Its fibre and plant protein make it more substantial than a salad based mainly on leafy greens. For a lighter dressing, use plenty of lemon and herbs with a modest amount of olive oil.
How Nutritious Is Freekeh Wheat 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 Wheat 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 Wheat Salad Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh Wheat 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 Wheat Salad Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.55g
POLYUNSATURATED
1.06g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.