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Maraş firik pilaf Calories
Traditional smoky freekeh pilaf with relatively high fiber and mineral content.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Maraş firik pilaf (180 g) has 281 calories. That works out to 156 calories per 100 g. It contains 51.7 g of carbs, 7.7 g of protein, 5 g of fat and 7 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Maraş firik pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
281
KCAL / 180G
Carbs
51.7g
· 19% DV
Protein
7.7g
· 15% DV
Fat
5g
· 6% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 11% · Fat 16%
Maraş firik pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 51.7 g | 19% |
| Fiber | 7 g | 25% |
| Protein | 7.7 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 Maraş firik pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 281 kcal |
| 1 tablespoon (shredded) | 18 g | 28 kcal |
| 4 tablespoon (medium) | 72 g | 112 kcal |
| ½ cup (half) | 90 g | 140 kcal |
| 100 g | 100 g | 156 kcal |
| 1 serving (small) | 150 g | 234 kcal |
| 1 serving (large) | 220 g | 343 kcal |
| 1.5 cup (large) | 270 g | 421 kcal |
Calculated from 156 calories per 100 g.
Frequently Asked Questions About Maraş firik pilaf
What is Maraş firik pilaf?
Maraş firik pilaf is a regional Turkish pilaf made with firik, or freekeh: young wheat that is roasted and dried, giving it a distinctive smoky flavor. Recipes vary, but may include onion, tomato paste, oil, and water or broth.
How do you cook Maraş firik pilaf?
Maraş firik pilaf is cooked by briefly sautéing the firik, often with onion and sometimes tomato paste, then simmering it in hot water or broth until tender. Rinse and drain the firik first; the liquid amount varies by recipe and grain.
What is the difference between firik and bulgur in Maraş firik pilaf?
Firik is young wheat roasted over a fire before drying, while bulgur is made from mature wheat that is cooked, dried, and cracked. In Maraş firik pilaf, firik typically brings a smokier flavor and a different texture than bulgur.
Why does Maraş firik pilaf taste smoky?
Maraş firik pilaf tastes smoky because the firik is made by roasting young wheat over a fire. The intensity can vary with how the firik was processed and with the other ingredients in the pilaf.
Where does Maraş firik pilaf come from?
Maraş firik pilaf is associated with the cuisine of Kahramanmaraş in Türkiye. Firik is used in other regional dishes too, and household recipes for the Maraş version can differ in ingredients and cooking method.
What do you serve with Maraş firik pilaf?
Maraş firik pilaf pairs well with yogurt, a crisp salad, or vegetable dishes. It can also be served alongside meat or chicken as a main meal; fresh, simple sides balance its smoky flavor.
Can you make Maraş firik pilaf ahead, and how should you store leftovers?
Yes, Maraş firik pilaf can be made ahead. Refrigerate leftovers in a covered container promptly after cooking, and eat them within a few days; reheat until steaming hot before serving.
Should Maraş firik pilaf rest after cooking?
Yes, letting Maraş firik pilaf rest briefly with the lid on helps moisture distribute through the grains. Take the pot off the heat while it rests, then fluff the pilaf gently with a fork before serving.
Can you make Maraş firik pilaf vegan?
Yes, Maraş firik pilaf can be made vegan with plant-based oil and water or vegetable broth. If a recipe uses butter or meat broth, replace them with those ingredients to keep the pilaf plant-based.
Is Maraş firik pilaf suitable for people with diabetes?
Maraş firik pilaf is made from wheat and contains carbohydrates, so it can affect blood glucose. Portion size and what you eat alongside it matter; people with diabetes should fit it into their individual meal plan.
Maraş firik pilaf Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
B1
0.14mg · 12% DV
Biotin
3.6µg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.3mg · 57% DV
Phosphorus
212mg · 30% DV
Copper
0.25mg · 28% DV
Selenium
14µg · 25% DV
Sodium
324mg · 14% DV
Potassium ⭐
238mg · 7% DV
Maraş firik pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maraş firik pilaf
To burn the 281 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 Maraş firik pilaf?
Maraş firik pilaf is a regional Turkish pilaf made with firik: young green wheat that is roasted and dried before cooking. It is associated with Kahramanmaraş and nearby parts of southeastern Turkey. The roasting gives the grains a pleasantly smoky flavour; cooked, they stay distinct and can have a gently chewy bite.
It is commonly served as a substantial side alongside meat dishes, or as part of a shared meal with salad and yoghurt. Outside Turkey, it works well in place of rice or bulgur with grilled vegetables, beans or roasted meat. The dish is mainly a source of carbohydrates, with useful fibre for a grain-based side; a lighter version can be made by using less oil and adding vegetables.
How Nutritious Is Maraş firik 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 Maraş firik 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 Maraş firik pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Maraş firik 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
Maraş firik pilaf Fat Profile
SATURATED
0.86g
MONOUNSATURATED
1.84g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.