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Broth-cooked wheat berry pilaf; provides complex carbohydrates and moderate fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 42.8 g | 16% |
| Fiber | 6.1 g | 22% |
| Protein | 6.5 g | 13% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 15 g | 18 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 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.
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.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.29g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.