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Wheat with vegetables Calories
A dish of cooked wheat and mixed vegetables, providing fiber and complex carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat with vegetables (190 g) has 222 calories. That works out to 117 calories per 100 g. It contains 41.8 g of carbs, 8 g of protein, 2.5 g of fat and 8 g of fiber. Its 1.5 mg of Manganese covers 66% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Wheat with vegetables Nutrition Facts
Selected: 1 cup (medium) · 190 g
222
KCAL / 190G
Carbs
41.8g
· 15% DV
Protein
8g
· 16% DV
Fat
2.5g
· 3% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
Wheat with vegetables nutrition facts table · 1 cup (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 41.8 g | 15% |
| Fiber | 8 g | 29% |
| Protein | 8 g | 16% |
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 with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 190 g | 222 kcal |
| 1 tablespoon (chopped) | 15 g | 18 kcal |
| 1 ounce (medium) | 28.4 g | 33 kcal |
| 100 g | 100 g | 117 kcal |
| 1 cup (small) | 150 g | 176 kcal |
| 1 serving (small) | 150 g | 176 kcal |
| 1 serving (medium) | 200 g | 234 kcal |
| 1 cup (large) | 250 g | 293 kcal |
| 1 serving (large) | 300 g | 351 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Wheat with vegetables
How do you make wheat with vegetables?
Wheat with vegetables is made by combining cooked wheat kernels with vegetables cooked separately or in the same pot. Simmer the wheat until tender, then fold in sautéed onion, peppers, carrots, or other vegetables and season to taste.
Which vegetables work best in wheat with vegetables?
Onion, bell pepper, carrot, zucchini, and tomato all work well in wheat with vegetables. Choose vegetables that cook at a similar pace, or add quicker-cooking ones near the end so they keep some texture.
Do you need to soak wheat before making wheat with vegetables?
Soaking whole wheat kernels before making wheat with vegetables is helpful, though not always essential. It shortens cooking and helps the grains soften evenly; cracked wheat cooks faster and may not need soaking, so follow its package directions.
What kind of wheat should you use for wheat with vegetables?
Whole wheat kernels, often called wheat berries, are a good choice for wheat with vegetables because they stay pleasantly chewy. Cracked wheat or bulgur can also be used, but they cook faster and give the dish a softer, less distinct texture.
How do you stop wheat with vegetables from turning mushy?
To keep wheat with vegetables from turning mushy, cook the wheat until tender but still holding its shape, and drain excess water before combining it with the vegetables. Add watery vegetables later and stir gently rather than mashing the grains.
Can you make wheat with vegetables with bulgur instead of whole wheat?
Yes, you can make wheat with vegetables using bulgur instead of whole wheat kernels. Bulgur needs less cooking and produces a softer pilaf-like dish, so reduce the cooking liquid and add the vegetables after checking the bulgur’s texture.
What can you serve with wheat with vegetables?
Wheat with vegetables pairs well with a crisp salad, grilled vegetables, or a yogurt-based sauce. For a more filling plate, serve it alongside beans or lentils; add the side separately so the wheat dish remains the main focus.
How long does wheat with vegetables keep in the refrigerator?
Wheat with vegetables keeps for about three to four days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat so repeated warming does not dry out the grains.
Can you freeze wheat with vegetables?
Yes, wheat with vegetables freezes well in meal-sized portions. Let it cool before packing it into airtight containers; thaw and reheat until hot, adding a splash of water if needed. Softer vegetables may lose some firmness after freezing.
Can you cook wheat with vegetables in one pot?
Yes, wheat with vegetables can be cooked in one pot if the wheat has been soaked or its cooking time suits the vegetables. Start with the wheat and firmer vegetables, then add quicker-cooking vegetables later to prevent them from becoming overdone.
Wheat with vegetables Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
B3
2.28mg · 14% DV
B6
0.23mg · 14% DV
Vitamin K
15.2µg · 13% DV
Minerals
Manganese
1.52mg · 66% DV
Selenium
23µg · 42% DV
Copper
0.28mg · 31% DV
Phosphorus
181mg · 26% DV
Potassium ⭐
342mg · 10% DV
Sodium
228mg · 10% DV
Wheat with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat with vegetables
To burn the 222 calories in 1 cup (medium) (190 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 with vegetables?
Wheat with vegetables combines cooked wheat grains with a mix of vegetables, often prepared as a home-style grain dish. The vegetables and seasonings vary, so it can be adapted to what is in season; the wheat stays pleasantly chewy while the vegetables soften and add colour. Olive oil, onion and herbs are common ways to build flavour.
It works warm as a simple lunch or dinner, either as a filling bowl on its own or alongside beans, grilled vegetables or a salad. A squeeze of lemon and fresh herbs make a bright finish. The dish provides complex carbohydrates and fibre, with 4.2 g of fibre per 100 g. For a lighter serving, use a modest amount of oil and add extra vegetables.
How Nutritious Is Wheat with vegetables?
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 with vegetables 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 with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Wheat with vegetables 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 with vegetables Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 6.6:1
Above the ideal 4:1 (6.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.