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Wheat salad with herbs Calories
Fiber and vitamin-rich, filling and refreshing salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat salad with herbs (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 30.8 g of carbs, 5.4 g of protein, 1.8 g of fat and 4.8 g of fiber. Its 90 µg of Vitamin K covers 75% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Wheat salad with herbs Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
30.8g
· 11% DV
Protein
5.4g
· 11% DV
Fat
1.8g
· 2% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Wheat salad with herbs nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 4.8 g | 17% |
| Protein | 5.4 g | 11% |
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 salad with herbs?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| ½ cup (small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 180 g | 198 kcal |
| 1.5 cup (large) | 225 g | 248 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 2 cup (extra large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Wheat salad with herbs
How do you make wheat salad with herbs?
Wheat salad with herbs is made by tossing cooked, cooled wheat berries with chopped parsley, mint or other fresh herbs, then dressing them with lemon juice and olive oil. Let it stand briefly before serving so the grains absorb the dressing.
What kind of wheat is used in wheat salad with herbs?
Wheat salad with herbs is usually made with whole wheat berries, also called wheat kernels. They keep a pleasantly chewy shape when cooked; cracked wheat or bulgur cooks differently and gives the salad a softer texture.
How do you cook wheat for wheat salad with herbs?
Rinse the wheat thoroughly, and soak it first if the kernels are particularly firm. Simmer in fresh water until tender but still intact, then drain well and cool completely before adding herbs and dressing to make wheat salad with herbs.
Is wheat salad with herbs the same as tabbouleh?
No. Wheat salad with herbs typically uses whole cooked wheat berries, while tabbouleh is usually built around fine bulgur and a larger proportion of parsley. Their herbs and lemony dressings can overlap, but their grain texture and balance are different.
Can you make wheat salad with herbs ahead of time?
Yes. Cook and cool the wheat ahead, then refrigerate it in a covered container. For the freshest wheat salad with herbs, mix in the chopped herbs and dressing closer to serving, since fresh greens can wilt and release moisture as they sit.
How long does wheat salad with herbs last in the fridge?
Wheat salad with herbs keeps in a covered container in the refrigerator for about 2–3 days. Its herbs and any juicy vegetables soften over time, so chill leftovers promptly and expect the best texture on the day it is made.
Can you freeze wheat salad with herbs?
It is better not to freeze wheat salad with herbs once assembled: fresh herbs wilt and watery additions turn soft after thawing. You can freeze the cooked wheat on its own, thaw it in the refrigerator, and mix the salad fresh.
What dressing goes with wheat salad with herbs?
A simple lemon-and-olive-oil dressing suits wheat salad with herbs because it brightens the chewy grains without masking the fresh herbs. Add salt and pepper to taste, and mix the dressing in gradually so the salad does not become soggy.
What can you serve with wheat salad with herbs?
Wheat salad with herbs pairs well with grilled fish, chicken, roasted vegetables or chickpeas. It can also work as a filling lunch on its own; serve it chilled or at room temperature rather than piping hot.
Can you use bulgur instead of wheat berries in wheat salad with herbs?
Yes, bulgur can replace wheat berries in wheat salad with herbs, but the result will be softer and closer in texture to a bulgur salad. Follow the package directions for preparing it, then cool it before mixing in the herbs and dressing.
Wheat salad with herbs Vitamins & Minerals
Vitamins
Vitamin K
90µg · 75% DV
Vitamin C
19.5mg · 22% DV
Vitamin A
180µg · 20% DV
Folate
52.5µg · 13% DV
Minerals
Manganese
0.9mg · 39% DV
Selenium
11µg · 20% DV
Phosphorus
117mg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
270mg · 8% DV
Sodium
27mg · 1% DV
Wheat salad with herbs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat salad with herbs
To burn the 165 calories in 1 cup (medium) (150 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 salad with herbs?
Wheat salad with herbs combines cooked wheat berries with fresh herbs and often lemon and olive oil. Recipes vary across Mediterranean and Middle Eastern cooking traditions, and may include chopped vegetables such as tomatoes or cucumber. It is an easy way to turn cooked wheat into a substantial salad.
The grains stay pleasantly chewy, while the herbs and citrus bring freshness. Serve it chilled or at room temperature as a light lunch, a side for grilled foods, or part of a shared spread. Wheat salad with herbs provides fibre and is filling without being heavy; it has 3.2 g of fibre per 100 g. For a lighter dressing, use less oil and add extra lemon, or pair it with plain yoghurt.
How Nutritious Is Wheat salad with herbs?
Nutrient density
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.
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 salad with herbs 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 salad with herbs Contain Allergens?
Contains these allergens:
Which Diets Is Wheat salad with herbs 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 salad with herbs Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.