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Plump, whole wheat berries in shades of tan and brown sit in a shallow pool of clear broth, their surfaces slightly glossy and the grains loosely gathered in a serving bowl.
●Low GI

Wheat berry pilaf with broth Calories

Broth-cooked wheat berry pilaf; provides complex carbohydrates and moderate fiber.

CALORIES · 100 G

118kcal

GI

48low

POTASSIUM · 100 G

92mg

FIBER · 100 G

3.4g

Quick answer

1 cup (medium) of Wheat berry pilaf with broth (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 42.8 g of carbs, 6.5 g of protein, 1.6 g of fat and 6.1 g of fiber. Its 1.9 mg of Manganese covers 82% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Wheat berry pilaf with broth Nutrition Facts

Selected: 1 cup (medium) · 180 g

212

KCAL / 180G

Carbs

42.8g

· 16% DV

Protein

6.5g

· 13% DV

Fat

1.6g

· 2% DV

Fiber

6.1g

· 22% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 12% · Fat 7%

Wheat berry pilaf with broth nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories212 kcal
Total fat1.6 g2%
Saturated fat0.29 g1%
Trans fat0 g
Sodium324 mg14%
Total carbohydrate42.8 g16%
Fiber6.1 g22%
Protein6.5 g13%

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 Wheat berry pilaf with broth?

ServingAmountCalories
1 cup (medium)180 g212 kcal
1 tablespoon (shredded)15 g18 kcal
1 piece (half)90 g106 kcal
100 g100 g118 kcal
1 serving (small)120 g142 kcal
1 cup (small)140 g165 kcal
1 serving (medium)180 g212 kcal
1 cup (large)240 g283 kcal
1 serving (large)260 g307 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Wheat berry pilaf with broth

What is Wheat berry pilaf with broth made from?

Wheat berry pilaf with broth is made from whole hulled wheat kernels simmered in broth. Recipes may also include onion, oil or butter, and seasonings, so the exact ingredients vary from one cook or regional version to another.

Do you need to soak wheat for Wheat berry pilaf with broth?

Yes, soaking the wheat berries helps them cook more evenly and shortens the simmering time. Drain them before cooking. You can cook unsoaked berries too, but they may need more time and additional broth.

How do you cook Wheat berry pilaf with broth?

Simmer the wheat berries in broth until tender, stirring occasionally so they do not stick to the pan. If the liquid runs low before the kernels soften, add hot broth and continue cooking over low heat.

How is Wheat berry pilaf with broth different from bulgur pilaf?

Wheat berry pilaf with broth uses whole hulled wheat kernels, while bulgur pilaf uses wheat that has been parboiled, dried and cracked. The whole kernels give wheat berry pilaf a larger, chewier texture.

Can you use farro instead of wheat berries in Wheat berry pilaf with broth?

Yes, farro can work in Wheat berry pilaf with broth because it is also a type of wheat. Its size and cooking time can differ, though, so cook until tender and add broth as needed rather than following the original timing exactly.

Why is Wheat berry pilaf with broth still hard after cooking?

Wheat berry pilaf with broth is hard when its kernels have not cooked long enough or did not have enough liquid. Older or unsoaked wheat can take longer; add hot broth and keep simmering until the centers soften.

Which broth is best for Wheat berry pilaf with broth?

Beef broth gives Wheat berry pilaf with broth a rich, savory flavor, while chicken broth tastes milder. Choose a broth whose flavor suits the rest of the meal, and taste before adding salt because broth can already be salty.

Can you make Wheat berry pilaf with broth in a rice cooker?

Yes, you can make Wheat berry pilaf with broth in a rice cooker, but whole wheat kernels may need longer than white rice. Soaking them first helps; check tenderness and add hot broth if the cooker finishes before they soften.

How should you store leftover Wheat berry pilaf with broth?

Store leftover Wheat berry pilaf with broth in a covered container in the refrigerator once it has cooled. Eat it within a few days, and reheat it until steaming hot; add a little broth if the grains have dried out.

Can you freeze Wheat berry pilaf with broth?

Yes, Wheat berry pilaf with broth freezes well. Cool it, divide it into airtight portions, and thaw portions in the refrigerator before reheating thoroughly. The grains may soften slightly after freezing, but the pilaf remains suitable for serving.

Wheat berry pilaf with broth Vitamins & Minerals

Vitamins

B3

2.7mg · 17% DV

B1

0.16mg · 13% DV

Biotin

3.6µg · 12% DV

B6

0.18mg · 11% DV

Minerals

Manganese

1.89mg · 82% DV

Selenium

22µg · 40% DV

Copper

0.25mg · 28% DV

Phosphorus

173mg · 25% DV

Sodium

324mg · 14% DV

Potassium ⭐

166mg · 5% DV

Wheat berry pilaf with broth Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

19.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wheat berry pilaf with broth

To burn the 212 calories in 1 cup (medium) (180 g):

🚶

52min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Wheat berry pilaf with broth?

Wheat berry pilaf with broth is a Turkish-style pilaf made by simmering hulled wheat kernels—called döğme in Turkish—in meat broth. The grains stay plump and pleasantly chewy, while the broth gives them a savory depth. It is usually served warm as a side with a home-cooked main, and works especially well with grilled or braised meat, yogurt, or a crisp salad. The dish is chiefly a source of complex carbohydrates, with some fibre; a 100 g portion provides 3.4 g of fibre. For a lighter meal, use a lean broth and serve a modest portion alongside plenty of vegetables.

How Nutritious Is Wheat berry pilaf with broth?

Nutrient density

Medium

46/ 100

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

51/ 100

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 Wheat berry pilaf with broth 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 Wheat berry pilaf with broth Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Wheat berry pilaf with broth Good For?

Vegan

— Not 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

Wheat berry pilaf with broth Fat Profile

SATURATED

0.29g

MONOUNSATURATED

0.22g

POLYUNSATURATED

0.67g

⚖️

Omega 6:3 ratio 12.2:1

Above the ideal 4:1 (12.2:1).

Compare Wheat berry pilaf with broth

🍚vs🍚
Wheat berry pilaf with broth vs Bulgur Pilaf2 kcal fewer per 100 g
→
🍚vs🍝
Wheat berry pilaf with broth vs Whole wheat pasta6 kcal fewer per 100 g
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🍚vs🥖
Wheat berry pilaf with broth vs Breadstick292 kcal fewer per 100 g
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🍚vs🥯
Wheat berry pilaf with broth vs Simit222 kcal fewer per 100 g
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Foods Similar to Wheat berry pilaf with broth

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.