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Wheat berry pilaf with green lentils Calories
Rich in fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat berry pilaf with green lentils (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 42.1 g of carbs, 9.2 g of protein, 2.9 g of fat and 8.6 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Wheat berry pilaf with green lentils Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
42.1g
· 15% DV
Protein
9.2g
· 18% DV
Fat
2.9g
· 4% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 16% · Fat 11%
Wheat berry pilaf with green lentils nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 42.1 g | 15% |
| Fiber | 8.6 g | 31% |
| Protein | 9.2 g | 18% |
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 green lentils?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 15 g | 19 kcal |
| ½ cup (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 200 g | 256 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 piece (jumbo) | 250 g | 320 kcal |
| 1 serving (large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Wheat berry pilaf with green lentils
What is wheat berry pilaf with green lentils?
Wheat berry pilaf with green lentils is a savory dish made from whole wheat kernels and green lentils, often cooked with onion and seasoning. Unlike bulgur pilaf, it uses intact wheat berries, so the finished grains stay pleasantly chewy.
How do you cook wheat berry pilaf with green lentils?
Cook the wheat berries until tender, then add separately cooked green lentils to the seasoned pilaf base. Cooking them separately helps prevent the lentils from breaking down while the wheat berries finish softening.
Do you need to soak wheat berries for wheat berry pilaf with green lentils?
Soaking the wheat berries is helpful but not essential for wheat berry pilaf with green lentils. It can shorten cooking and soften the kernels more evenly; without soaking, allow extra cooking time and add water as needed.
Are the lentils cooked separately for wheat berry pilaf with green lentils?
Yes, cooking the green lentils separately is a reliable method for wheat berry pilaf with green lentils. Drain them before combining so they retain their shape and do not make the pilaf watery.
Can you use brown rice instead of wheat berries in wheat berry pilaf with green lentils?
Yes, brown rice can replace the wheat berries, but the result is a rice-and-lentil pilaf rather than wheat berry pilaf with green lentils. Cook the rice according to its own directions, then fold in cooked lentils.
Is wheat berry pilaf with green lentils a complete protein?
Wheat berry pilaf with green lentils combines grains and legumes, which provide complementary essential amino acids. You do not need to combine them in the same mouthful; eating a varied diet across the day supplies the full range.
Why are the wheat berries still chewy in wheat berry pilaf with green lentils?
A chewy bite is normal in wheat berry pilaf with green lentils because wheat berries are whole kernels, not soft rice or bulgur. If the center is hard rather than pleasantly chewy, add hot water and continue cooking.
What can you serve with wheat berry pilaf with green lentils?
Serve wheat berry pilaf with green lentils with a crisp salad, plain yogurt, or roasted vegetables. A tangy dressing or pickled vegetables contrast nicely with the earthy lentils and hearty wheat kernels.
How do you store leftover wheat berry pilaf with green lentils?
Store leftover wheat berry pilaf with green lentils in a covered container in the refrigerator and eat it within 3–4 days. Cool it promptly after cooking, and reheat only the portion you plan to serve.
Can wheat berry pilaf with green lentils be frozen?
Yes, wheat berry pilaf with green lentils freezes well in meal-sized portions. Cool it first, seal it in freezer-safe containers, and add a splash of water when reheating if the wheat berries seem dry.
Wheat berry pilaf with green lentils Vitamins & Minerals
Vitamins
Folate
57.6µg · 14% DV
B3
2.16mg · 14% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.29mg · 32% DV
Phosphorus
212mg · 30% DV
Selenium
15µg · 27% DV
Sodium
324mg · 14% DV
Potassium ⭐
317mg · 9% DV
Wheat berry pilaf with green lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat berry pilaf with green lentils
To burn the 230 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 Wheat berry pilaf with green lentils?
Wheat berry pilaf with green lentils brings together whole wheat kernels and green lentils in a hearty, home-style grain dish. The kernels keep a pleasantly chewy bite after cooking, while the lentils soften and add an earthy, savoury flavour. It can be cooked with onion and spices, or simply simmered until tender in stock or water; recipes vary from kitchen to kitchen.
Serve it warm as a side or as a satisfying meat-free main, with yoghurt or a crisp salad alongside. Its fibre and plant protein make it a substantial choice for a vegetarian or vegan meal. For a lighter plate, use a modest amount of oil and pair a smaller portion with plenty of vegetables.
How Nutritious Is Wheat berry pilaf with green lentils?
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 Wheat berry pilaf with green lentils 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 green lentils Contain Allergens?
Contains these allergens:
Which Diets Is Wheat berry pilaf with green lentils 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
Wheat berry pilaf with green lentils Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.56g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.