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Turmeric Fregola Calories
Toasted Sardinian semolina pasta flavored with turmeric.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Turmeric Fregola (140 g) has 504 calories. That works out to 360 calories per 100 g. It contains 100.8 g of carbs, 17.5 g of protein, 3.1 g of fat and 4.9 g of fiber. Its 58.8 µg of Selenium covers 107% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Turmeric Fregola Nutrition Facts
Selected: 1 cup (medium) · 140 g
504
KCAL / 140G
Carbs
100.8g
· 37% DV
Protein
17.5g
· 35% DV
Fat
3.1g
· 4% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Turmeric Fregola nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 504 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 100.8 g | 37% |
| Fiber | 4.9 g | 18% |
| Protein | 17.5 g | 35% |
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 Turmeric Fregola?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 504 kcal |
| 1 tablespoon (small) | 12 g | 43 kcal |
| 0.25 cup (quarter) | 35 g | 126 kcal |
| ½ cup (half) | 70 g | 252 kcal |
| 1 serving (small) | 90 g | 324 kcal |
| 100 g | 100 g | 360 kcal |
| 1 serving (large) | 180 g | 648 kcal |
| 1.5 cup (large) | 210 g | 756 kcal |
| 2 cup (extra large) | 280 g | 1008 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Turmeric Fregola
What is turmeric fregola?
Turmeric fregola is a small, toasted Sardinian pasta made from semolina and flavored with turmeric. Its round grains resemble couscous, but fregola is pasta and typically has a chewier texture.
How do you cook turmeric fregola?
Cook turmeric fregola in boiling water like pasta, or simmer it in broth until tender but still slightly firm. Cooking time and liquid needs vary by product, so follow the package directions and taste a grain before draining.
Is turmeric fregola the same as couscous?
No, turmeric fregola is Sardinian toasted semolina pasta, while couscous is made differently and is usually softer and finer. Their small, round appearance is similar, but fregola has a chewier bite and toasted flavor.
What does turmeric fregola taste like?
Turmeric fregola tastes gently toasted and wheaty, with a mild earthy note from the turmeric. The spice is usually not overpowering, so the pasta pairs easily with lemon, herbs, vegetables, seafood, and savory sauces.
What can you serve with turmeric fregola?
Serve turmeric fregola with roasted vegetables, a bright herb-and-lemon dressing, or seafood. Its toasted flavor also works alongside beans or a hearty stew, and it can be served warm as a pasta side or chilled in a salad.
What can I use instead of turmeric fregola?
Plain fregola is the closest substitute for turmeric fregola; add turmeric separately if you want a similar color and flavor. Small couscous or orzo can work in many recipes, though neither fully matches fregola’s toasted taste and chewy texture.
Can you put turmeric fregola in soup?
Yes, turmeric fregola can be added to soup for a chewy pasta element. Cook it directly in the broth near the end, or cook it separately and add it before serving to keep it from absorbing too much liquid.
Should you rinse turmeric fregola before cooking it?
No, turmeric fregola generally does not need rinsing before cooking. Rinsing can wash away surface starch that helps give some dishes body; follow any specific preparation instructions on the package.
How do you store cooked turmeric fregola?
Store cooked turmeric fregola in a covered container in the refrigerator and use it within a few days. Reheat it thoroughly with a splash of water or broth if the grains have dried out.
How do you keep turmeric fregola from getting mushy?
To keep turmeric fregola from getting mushy, stop cooking it as soon as the grains are tender but still slightly firm. Avoid excess liquid and prolonged cooking, especially when adding it directly to soup or a stew.
Turmeric Fregola Vitamins & Minerals
Vitamins
B3
3.64mg · 23% DV
B1
0.22mg · 18% DV
Biotin
4.2µg · 14% DV
B5
0.63mg · 13% DV
Minerals
Selenium
59µg · 107% DV
Manganese
0.98mg · 43% DV
Copper
0.25mg · 28% DV
Phosphorus
189mg · 27% DV
Potassium ⭐
238mg · 7% DV
Sodium
11mg · 0% DV
Turmeric Fregola Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turmeric Fregola
To burn the 504 calories in 1 cup (medium) (140 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 Turmeric Fregola?
Turmeric Fregola is a Sardinian pasta made from semolina shaped into small, round grains and toasted, with turmeric added for colour and flavour. Once cooked, the grains turn tender while often keeping a pleasantly firm bite, and the toasting gives them a subtle, nutty note.
In Sardinia, fregola is served much like pasta, often cooked in broth or paired with seafood; it can also be prepared in a risotto-like way. Elsewhere, it works well as a warm grain-style side with vegetables, beans or fish. It is mainly a source of carbohydrates, with some protein and fibre. For a lighter meal, cook it in broth with plenty of vegetables and keep added oil modest.
How Nutritious Is Turmeric Fregola?
Nutrient density
Low
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 Turmeric Fregola Processed?
NOVA 3
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 Turmeric Fregola Contain Allergens?
Contains these allergens:
Which Diets Is Turmeric Fregola 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
Turmeric Fregola Fat Profile
SATURATED
0.56g
MONOUNSATURATED
0.42g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 29.7:1
Above the ideal 4:1 (29.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.