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Herbed wheat dish Calories
Fiber-rich wheat dish with herbs and moderate plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Herbed wheat dish (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 40.3 g of carbs, 6.5 g of protein, 2.5 g of fat and 6.8 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.
Herbed wheat dish Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
6.5g
· 13% DV
Fat
2.5g
· 3% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 12% · Fat 11%
Herbed wheat dish nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 6.8 g | 24% |
| Protein | 6.5 g | 13% |
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 Herbed wheat dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Herbed wheat dish
What is a herbed wheat dish?
A herbed wheat dish is a savory preparation of cooked wheat mixed with herbs and seasonings. Recipes vary, but the wheat is usually kept as the main ingredient rather than cooked into a sweet dish or mashed into a porridge.
What herbs go well in a herbed wheat dish?
Parsley, dill, mint, spring onion, and chives all work well in a herbed wheat dish. Add delicate fresh herbs near the end of cooking or just before serving so their flavor stays bright.
Should I use wheat berries or cracked wheat for a herbed wheat dish?
Either works, but wheat berries give a herbed wheat dish a chewy, distinct-grain texture, while cracked wheat cooks faster and makes a softer dish. Follow the package directions for the grain you choose, since their cooking needs differ.
Do you need to soak wheat before making a herbed wheat dish?
Soaking whole wheat berries can shorten cooking and help them soften evenly, but it is not essential. If you skip soaking, allow extra cooking time and check the grains for tenderness before mixing in the herbs.
How do you keep a herbed wheat dish from turning mushy?
To keep a herbed wheat dish from turning mushy, cook the wheat until tender but still holding its shape, then drain any excess liquid. Stir in chopped herbs near the end rather than simmering them with the grain.
What can you serve with a herbed wheat dish?
A herbed wheat dish pairs well with roasted vegetables, beans, lentils, or a simple salad. Serve it warm or at room temperature as a side, or add a protein-rich topping to make it a more substantial meal.
Can you make a herbed wheat dish ahead of time?
Yes, you can cook the wheat for a herbed wheat dish ahead of time and add the fresh herbs closer to serving. This keeps the herbs from losing their color and fresh flavor during storage or reheating.
How long does a herbed wheat dish last in the fridge?
A herbed wheat dish keeps for about three days in a covered container in the refrigerator. Chill it promptly after cooking, and reheat only the portion you plan to eat.
Can you freeze a herbed wheat dish?
Yes, a herbed wheat dish can be frozen in meal-sized portions once cooled. The texture may soften slightly after thawing; stir in a little water while reheating and add fresh herbs before serving for a fresher taste.
Is a herbed wheat dish filling enough for lunch?
A herbed wheat dish can make a satisfying lunch because whole wheat provides fiber and a chewy texture. Pair it with lentils, chickpeas, or another protein-rich food if you want the meal to keep you full longer.
Herbed wheat dish Vitamins & Minerals
Vitamins
Vitamin K
25.2µg · 21% DV
B3
2.52mg · 16% DV
B1
0.16mg · 13% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
1.26mg · 55% DV
Selenium
22µg · 40% DV
Phosphorus
173mg · 25% DV
Copper
0.22mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
230mg · 7% DV
Herbed wheat dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herbed wheat dish
To burn the 212 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 Herbed wheat dish?
Herbed wheat dish is a home-style preparation of wheat cooked until tender and tossed or simmered with herbs. The particular herbs and seasonings can vary by household and season, so there is no single fixed combination.
It is usually served warm, with pleasantly chewy grains and a fresh, savoury herbal flavour. In Turkey it can be a simple meat-free meal on its own or served alongside vegetables, grilled meat or a salad; a spoonful of yoghurt is another easy accompaniment. Its wheat provides fibre and a moderate amount of plant protein, making it more substantial than a plain vegetable side. For a lighter version, keep the added oil modest and let the herbs bring the flavour.
How Nutritious Is Herbed wheat dish?
Nutrient density
Medium
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 Herbed wheat dish 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 Herbed wheat dish Contain Allergens?
Contains these allergens:
Which Diets Is Herbed wheat dish 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
Herbed wheat dish Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.