1 cup (medium) of Wheat Pilaf (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 47.7 g of carbs, 7.6 g of protein, 1.3 g of fat and 6.8 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Wheat Pilaf?

Wheat pilaf is made by simmering whole wheat grains until tender, often with seasoning and sometimes with onion and a little oil. It is a familiar home-style dish in Turkey and elsewhere in the region. The grains stay plump rather than turning soft and fluffy like rice, giving the pilaf a pleasantly chewy bite.

Serve it alongside stews, grilled vegetables or legumes, or add yogurt for a simple meal. Its nutritional character comes mainly from complex carbohydrates and fibre, with some protein. For a lighter version, keep the added oil modest and pair it with vegetables or a fresh salad.

Wheat Pilaf Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

26.5g

· 10% DV

Protein

4.2g

· 8% DV

Fat

0.7g

· 1% DV

Fiber

3.8g

· 14% DV

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

Calories come from: Carbs 82% · Protein 13% · Fat 5%

Wheat Pilaf Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.08mg · 7% DV

0.3mg · 6% DV

0.09mg · 5% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7µg · 13% DV

Phosphorus

85mg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Wheat Pilaf?

Nutrient density

Medium

45/ 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

52/ 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.

Wheat Pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Wheat Pilaf

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

Is Wheat Pilaf 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 Pilaf 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 Pilaf 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 Pilaf Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 11.5:1

Above the ideal 4:1 (11.5:1).

Compare Wheat Pilaf

🍚vs🍚

Wheat Pilaf vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

Wheat Pilaf vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

Wheat Pilaf vs Breadstick280 kcal fewer per 100 g

→🍚vs🥯

Wheat Pilaf vs Simit210 kcal fewer per 100 g

→

Foods Similar to Wheat Pilaf

🍚

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

Frequently Asked Questions About Wheat Pilaf

What is wheat pilaf made from?

Wheat pilaf is made from whole wheat kernels cooked until tender, often with onion and seasonings. Unlike rice pilaf, its grains stay chewy and distinct. Recipes vary, but the wheat is usually boiled before being finished with the other ingredients.

How do you cook wheat pilaf?

Cook wheat pilaf by simmering wheat kernels in water until tender, then drain them if needed and finish them with sautéed onion, oil, and seasonings. Taste a kernel before serving: it should be pleasantly chewy, not hard in the centre.

Do you need to soak wheat for wheat pilaf?

Soaking wheat kernels before making wheat pilaf is helpful, though not essential. Rinse and sort the kernels, cover them with water, and leave them to soak; this softens them and can shorten cooking. Use fresh water for cooking afterward.

Why is my wheat pilaf still hard?

Wheat pilaf stays hard when the kernels have not cooked long enough. Whole wheat kernels need more time than cracked grains, and older or unsoaked kernels may take longer still. Simmer them until tender before draining or combining them with the pilaf ingredients.

What is the difference between wheat pilaf and bulgur pilaf?

Wheat pilaf uses whole wheat kernels, while bulgur pilaf uses wheat that has been cooked, dried, and cracked. Whole kernels give wheat pilaf a larger, chewier texture and generally need more cooking; bulgur cooks faster and has a finer texture.

What can you serve with wheat pilaf?

Serve wheat pilaf with roasted vegetables, grilled meat, beans, or a crisp salad. Yogurt also complements its chewy texture. Since the pilaf is already a substantial grain side, pair it with a vegetable or protein rather than another large starch.

Can you make wheat pilaf in a rice cooker?

Yes, you can cook wheat kernels for wheat pilaf in a rice cooker, but they may need more liquid and time than white rice. Soaking them first helps; check the cooker’s instructions and test the kernels for tenderness before serving.

Can you substitute bulgur for wheat in wheat pilaf?

Yes, bulgur can replace whole wheat kernels in a pilaf, but the result will not have the same chewy, whole-grain texture. Bulgur cooks much faster, so follow its package directions and add it later than you would the wheat kernels.

How long does wheat pilaf keep in the fridge?

Wheat pilaf keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until steaming hot throughout, rather than repeatedly warming the whole batch.

Is wheat pilaf a healthy choice?

Wheat pilaf can be a nourishing grain dish because whole wheat kernels provide fibre and complex carbohydrates. Pairing it with vegetables and a protein food makes a more complete meal; the amount of oil and salt added also affects the finished dish.

Have another question about Wheat Pilaf?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026