Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mixed wheat pilaf Calories
Hearty grain dish with fiber and complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed wheat pilaf (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 51.7 g of carbs, 7.4 g of protein, 3.4 g of fat and 5.8 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Mixed wheat pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
51.7g
· 19% DV
Protein
7.4g
· 15% DV
Fat
3.4g
· 4% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 11% · Fat 12%
Mixed wheat pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 51.7 g | 19% |
| Fiber | 5.8 g | 21% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Mixed wheat pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 serving (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Mixed wheat pilaf
What is mixed wheat pilaf?
Mixed wheat pilaf is a pilaf-style dish made with a blend of wheat grains, which may differ in type or how finely they are broken. The blend gives it a hearty, chewy texture, and its exact cooking time depends on the grains used.
How do you cook mixed wheat pilaf?
Rinse the wheat blend, then simmer it covered in water or stock until the grains are tender. Because mixed wheat can contain grains of different sizes, check the texture as it cooks and add a little hot liquid if the pot becomes dry.
Do you need to soak mixed wheat pilaf before cooking?
Soaking mixed wheat pilaf ingredients is helpful when the blend contains whole wheat kernels, which take longer to soften. A blend made mostly with cracked wheat may need little or no soaking, so consider the grain size before you start cooking.
What is the difference between mixed wheat pilaf and bulgur pilaf?
Mixed wheat pilaf can contain whole and differently sized wheat grains, while bulgur pilaf is made with wheat that has been parboiled, dried, and cracked. That difference usually gives mixed wheat pilaf a chewier, more varied texture than bulgur pilaf.
What ingredients go into mixed wheat pilaf?
Mixed wheat pilaf starts with a wheat blend, cooking liquid, and oil or another cooking fat. Many home recipes also use onion, tomato, or spices, but the combination varies; the wheat itself should remain the main flavor.
What should you serve with mixed wheat pilaf?
Mixed wheat pilaf goes well with roasted vegetables, beans, grilled meat, or a simple yogurt-based side. For a lighter meal, serve it with a fresh salad; its chewy grains also make it a substantial base for vegetables.
Why is my mixed wheat pilaf still hard?
Mixed wheat pilaf often stays hard when the whole grains were not soaked, the cooking liquid ran low, or the grains needed more time. Add hot water or stock, cover the pot, and continue cooking gently until the firmest grains soften.
Can you freeze mixed wheat pilaf?
Yes, mixed wheat pilaf can be frozen once it has cooled. Store it in an airtight container, then thaw it in the refrigerator and reheat it thoroughly with a splash of water or stock to loosen the grains.
How long does mixed wheat pilaf keep in the fridge?
Mixed wheat pilaf keeps in the refrigerator for a few days when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for too long.
Is mixed wheat pilaf filling?
Yes, mixed wheat pilaf can be filling because its wheat grains provide fiber and complex carbohydrates. Pairing it with vegetables and a protein-rich food makes it a more complete meal, while the amount of added oil affects how rich the dish is.
Mixed wheat pilaf Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
B1
0.16mg · 13% DV
B6
0.2mg · 12% DV
Biotin
3.24µg · 11% DV
Minerals
Manganese
1.4mg · 61% DV
Selenium
18µg · 33% DV
Phosphorus
212mg · 30% DV
Copper
0.22mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
173mg · 5% DV
Mixed wheat pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed wheat pilaf
To burn the 263 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 Mixed wheat pilaf?
Mixed wheat pilaf brings together wheat grains, or different forms of wheat, cooked pilaf-style. Wheat pilafs are part of home cooking in Turkey, though the exact grains and seasoning can vary from one household or region to another. The cooked grains tend to be pleasantly chewy, with a hearty, gently nutty taste. In Turkey it can accompany a main dish or be served as a filling meal with yogurt and salad; elsewhere, it works much like a whole-grain side alongside vegetables, beans or roasted meat.
It is a substantial grain dish, supplying complex carbohydrates and some fibre (3.2 g per 100 g). For a lighter serving, use oil sparingly and add fresh vegetables or salad.
How Nutritious Is Mixed wheat pilaf?
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 Mixed wheat 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 Mixed wheat pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Mixed wheat 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
Mixed wheat pilaf Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.94g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
Compare Mixed wheat pilaf
Foods Similar to Mixed wheat pilaf
Have another question about Mixed wheat pilaf?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.