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Wheat salad with pomegranate Calories
Fiber-rich, vitamin-packed, refreshing, Mediterranean-style
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat salad with pomegranate (140 g) has 154 calories. That works out to 110 calories per 100 g. It contains 30.1 g of carbs, 4.6 g of protein, 1.7 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Wheat salad with pomegranate Nutrition Facts
Selected: 1 cup (medium) · 140 g
154
KCAL / 140G
Carbs
30.1g
· 11% DV
Protein
4.6g
· 9% DV
Fat
1.7g
· 2% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Wheat salad with pomegranate nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 30.1 g | 11% |
| Fiber | 4.5 g | 16% |
| Protein | 4.6 g | 9% |
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 pomegranate?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 154 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| ½ cup (small) | 70 g | 77 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1.5 cup (large) | 210 g | 231 kcal |
| 1 bottle (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Wheat salad with pomegranate
How do you make wheat salad with pomegranate?
Wheat salad with pomegranate is made by tossing cooked, cooled wheat berries with pomegranate seeds, herbs, and a tangy dressing. Cook the wheat until tender but still chewy, then fold in the fruit and herbs shortly before serving.
What ingredients go in wheat salad with pomegranate?
Wheat salad with pomegranate commonly includes cooked wheat berries, pomegranate seeds, parsley or mint, scallions, olive oil, and lemon juice. Toasted nuts or crumbled feta are popular additions, while the exact herbs and dressing vary by recipe.
What kind of wheat is used in wheat salad with pomegranate?
Wheat salad with pomegranate is usually made with whole wheat berries, sometimes sold as wheat kernels. They hold their shape after cooking and give the salad a chewy texture; cracked wheat or bulgur cooks faster and makes a different-style salad.
Is wheat salad with pomegranate the same as tabbouleh?
No, wheat salad with pomegranate is not necessarily tabbouleh. Tabbouleh is typically built around parsley and fine bulgur, while this salad features cooked wheat and pomegranate seeds; some recipes borrow herbs or lemon dressing from tabbouleh.
Can you use bulgur in wheat salad with pomegranate?
Yes, bulgur can be used in wheat salad with pomegranate, but it gives a softer, finer texture than whole wheat berries. Prepare it according to its package directions, let it cool, and add the pomegranate and herbs just before serving.
What dressing goes with wheat salad with pomegranate?
A lemon-and-olive-oil dressing suits wheat salad with pomegranate because its freshness balances the sweet-tart fruit. A little pomegranate molasses can deepen the flavor, but use it sparingly so the dressing does not overpower the seeds.
Can wheat salad with pomegranate be frozen?
Wheat salad with pomegranate is not ideal for freezing once assembled, because the pomegranate seeds and fresh herbs soften when thawed. You can freeze plain cooked wheat separately, then thaw it in the refrigerator and add fresh ingredients when making the salad.
What can you serve with wheat salad with pomegranate?
Wheat salad with pomegranate pairs well with grilled fish, roasted vegetables, or simply seasoned chicken. Its bright, tangy flavor also works as part of a mezze-style spread, alongside dips and other small dishes.
Is wheat salad with pomegranate good for meal prep?
Yes, wheat salad with pomegranate can work for meal prep if you keep the components separate. Store the cooked wheat and dressing together, but pack the pomegranate seeds and delicate herbs separately and combine them when you are ready to eat.
Is wheat salad with pomegranate a healthy meal?
Wheat salad with pomegranate can be a nourishing meal, especially when made with plenty of herbs and a moderate amount of dressing. For a more complete lunch, serve it with a protein-rich food such as beans, eggs, fish, or yogurt.
Wheat salad with pomegranate Vitamins & Minerals
Vitamins
Vitamin C
9.8mg · 11% DV
Vitamin K
12.6µg · 11% DV
B3
1.54mg · 10% DV
B1
0.11mg · 9% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.13mg · 14% DV
Phosphorus
77mg · 11% DV
Magnesium
38mg · 9% DV
Potassium ⭐
168mg · 5% DV
Sodium
63mg · 3% DV
Wheat salad with pomegranate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat salad with pomegranate
To burn the 154 calories in 1 cup (medium) (140 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 pomegranate?
Wheat salad with pomegranate combines cooked wheat kernels with juicy pomegranate seeds; recipes may also add herbs, vegetables, olive oil and lemon. It fits the grain-and-herb salads found across Mediterranean cooking, though ingredients vary from kitchen to kitchen. The wheat gives the dish a pleasantly chewy, hearty base, while the fruit adds sweet-tart pops and freshness.
Serve it chilled or at room temperature as a side, a light lunch, or part of a shared spread. It pairs well with grilled vegetables, roasted meats or other mezze-style dishes. With 3.2 g of fiber per 100 g, it brings more staying power than a simple leafy salad. For a lighter version, use a modest amount of oil and add extra herbs or crunchy vegetables.
How Nutritious Is Wheat salad with pomegranate?
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 pomegranate 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 pomegranate Contain Allergens?
Contains these allergens:
Which Diets Is Wheat salad with pomegranate 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 pomegranate Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.