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Siyez wheat pilaf with olive oil Calories
High fiber, olive oil, ancient grain, vegan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Siyez wheat pilaf with olive oil (180 g) has 288 calories. That works out to 160 calories per 100 g. It contains 48.6 g of carbs, 7.6 g of protein, 6.3 g of fat and 8.1 g of fiber. Its 2 mg of Manganese covers 86% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Siyez wheat pilaf with olive oil Nutrition Facts
Selected: 1 cup (medium) · 180 g
288
KCAL / 180G
Carbs
48.6g
· 18% DV
Protein
7.6g
· 15% DV
Fat
6.3g
· 8% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 11% · Fat 20%
Siyez wheat pilaf with olive oil nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 48.6 g | 18% |
| Fiber | 8.1 g | 29% |
| Protein | 7.6 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 Siyez wheat pilaf with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 288 kcal |
| 2 tablespoon (small) | 30 g | 48 kcal |
| 3 tablespoon (medium) | 45 g | 72 kcal |
| ½ cup (small) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (medium) | 100 g | 160 kcal |
| 1 serving (large) | 200 g | 320 kcal |
| 1.5 cup (large) | 270 g | 432 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Siyez wheat pilaf with olive oil
What is Siyez wheat pilaf with olive oil?
Siyez wheat pilaf with olive oil is a Turkish-style pilaf made with siyez, an ancient variety of wheat, and olive oil. Recipes may use whole siyez kernels or cracked siyez bulgur, so the finished dish can range from chewy to tender.
How do you cook Siyez wheat pilaf with olive oil?
Cook Siyez wheat pilaf with olive oil by sautéing the siyez with olive oil and aromatics, then simmering it in water or stock until tender. Cooking time varies considerably depending on whether the recipe uses whole kernels or cracked siyez.
Is siyez the same as einkorn in Siyez wheat pilaf with olive oil?
Yes, siyez is the Turkish name for einkorn, an ancient wheat variety. Siyez wheat pilaf with olive oil is therefore an einkorn pilaf, although products sold as siyez may be whole kernels or cracked grain.
Can you make Siyez wheat pilaf with olive oil using siyez bulgur?
Yes, Siyez wheat pilaf with olive oil can be made with siyez bulgur instead of whole siyez kernels. Bulgur usually cooks faster and gives a softer result, so follow the package directions rather than using a whole-grain cooking time.
Does Siyez wheat pilaf with olive oil taste like regular rice pilaf?
No, Siyez wheat pilaf with olive oil is usually chewier and more distinctly wheat-like than rice pilaf. The texture depends on whether it is made from whole kernels or cracked siyez, as well as how long it is simmered.
Should you soak siyez before making Siyez wheat pilaf with olive oil?
Whole siyez kernels may benefit from soaking before you make Siyez wheat pilaf with olive oil, while cracked siyez bulgur often does not need it. Check the product instructions, since the required preparation differs between whole and cracked grain.
What should you serve with Siyez wheat pilaf with olive oil?
Serve Siyez wheat pilaf with olive oil alongside roasted vegetables, lentils, a fresh salad, or yogurt. Its chewy wheat texture works especially well with saucy vegetable dishes and other foods that add moisture to the plate.
Can you freeze Siyez wheat pilaf with olive oil?
Yes, Siyez wheat pilaf with olive oil can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat it thoroughly with a splash of water to help keep the grains from drying out.
Why is my Siyez wheat pilaf with olive oil still chewy?
Siyez wheat pilaf with olive oil can stay chewy because siyez kernels naturally keep more bite than soft rice, or because the grain needs more cooking. Add a little hot water and continue simmering if the center is still tough.
Can Siyez wheat pilaf with olive oil be made ahead for meal prep?
Yes, you can make Siyez wheat pilaf with olive oil ahead and refrigerate it in a sealed container for up to three days. Reheat only the portion you need, adding a little water and stirring until it is hot throughout.
Siyez wheat pilaf with olive oil Vitamins & Minerals
Vitamins
B6
0.23mg · 14% DV
B3
2.16mg · 14% DV
B1
0.16mg · 13% DV
B5
0.45mg · 9% DV
Minerals
Manganese
1.98mg · 86% DV
Copper
0.32mg · 36% DV
Phosphorus
198mg · 28% DV
Magnesium
81mg · 19% DV
Potassium ⭐
216mg · 6% DV
Sodium
7.2mg · 0% DV
Siyez wheat pilaf with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Siyez wheat pilaf with olive oil
To burn the 288 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 Siyez wheat pilaf with olive oil?
Siyez wheat pilaf with olive oil is made by cooking siyez, an old type of wheat grown in Anatolia, with olive oil. Recipes vary from kitchen to kitchen; some include onion or spices, while others let the grain’s nutty flavour take the lead.
The kernels stay pleasantly chewy, with a gentle richness from the oil. In Turkey it is commonly served warm alongside a main dish, and it also pairs well with roasted vegetables or beans. It has a notable amount of fibre, at 4.5 g per 100 g. For a lighter plate, use the oil sparingly and serve the pilaf with plenty of vegetables.
How Nutritious Is Siyez wheat pilaf with olive oil?
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 Siyez wheat pilaf with olive oil 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 Siyez wheat pilaf with olive oil Contain Allergens?
No known major allergens
Which Diets Is Siyez wheat pilaf with olive oil 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
Siyez wheat pilaf with olive oil Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.96g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.