Calories in Freekeh: Nutritional facts for Freekeh Types

A 100-gram serving of raw freekeh contains 353 calories. A 100-gram serving of cooked freekeh contains 117 calories.

One kilogram of raw freekeh contains 3,530 calories. One kilogram of cooked freekeh contains 1,170 calories.

One single grain of raw freekeh contains 0.14 calories. A standard serving of raw freekeh is a quarter-cup (40g), which contains 141 calories. A standard one-cup (180g) serving of cooked freekeh contains 211 calories.

Freekeh offers several health benefits, largely due to high fiber content, a low glycemic index, and a rich nutrient profile. The list below details some of the key health advantages of consuming freekeh.

• Supports Digestive Health Freekeh is an excellent source of fiber and prebiotics, which are beneficial for digestive health. Fiber adds bulk to stool, promoting regularity, while prebiotics nourish beneficial gut bacteria. Consumption of freekeh improved markers of bowel health, including an increase in beneficial bacteria (CSIRO, 2013, Freekeh, a novel cereal, improves bowel health).
• Aids in Weight Management The high protein and fiber content in freekeh can increase feelings of fullness and satiety, which may help with weight management. Fiber moves slowly through the digestive tract, and some research indicates that increasing fiber intake can promote weight loss. The composition of the grain supports satiety (Williams, P., Grafenauer, S., & O'Shea, M., 2021, The Role of Freekeh in Health and Nutrition).
• Promotes Eye Health Freekeh contains the antioxidants lutein and zeaxanthin, which are important for eye health and may help protect against age-related macular degeneration. Australian-grown freekeh contains notable levels of both lutein and zeaxanthin (Humphries, J. M., & Khachik, F., 2003, Distribution of Lutein, Zeaxanthin, and Related Geometrical Isomers in Fruit, Vegetables, Wheat, and Pasta Products).
• Low Glycemic Index Freekeh has a low glycemic index, meaning the grain causes a slower, more gradual rise in blood sugar levels compared to refined grains. The low glycemic index makes freekeh a suitable carbohydrate choice for managing blood sugar levels. A low GI diet can be beneficial for diabetes management, and international tables confirm freekeh's low GI value of 43 (Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C., 2008, International Tables of Glycemic Index and Glycemic Load Values: 2008).

Freekeh is a nutritious grain, yet some considerations exist for certain individuals. The list below shows some of the potential disadvantages of including freekeh in a diet.

• Contains Gluten Since freekeh is a product of wheat, the grain contains gluten. The gluten content makes freekeh unsuitable for individuals with celiac disease, non-celiac gluten sensitivity, or a wheat allergy. Exposure to ancient wheat varieties still triggers the autoimmune response in people with celiac disease (Collyer, T. A., et al., 2020, T-cell reactivity to an ancient wheat variety in celiac disease).
• High in FODMAPs Freekeh is high in fructans, which are a type of FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). For individuals with Irritable Bowel Syndrome (IBS) or a sensitivity to FODMAPs, consuming freekeh can cause digestive symptoms like bloating, gas, and discomfort. Fructans, rather than gluten, have been identified as a potential trigger for gastrointestinal symptoms in some individuals with sensitivities (Biesiekierski, J. R., et al., 2013, No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates).
• Contains Phytic Acid Like other whole grains, freekeh contains phytic acid, an antinutrient that can bind to minerals like iron and zinc in the gut and reduce absorption. The roasting process of freekeh may reduce some of the phytic acid content, but the presence of phytic acid is still a factor to consider, particularly for individuals at risk of mineral deficiencies. This interaction is explained by research on the effects of phytic acid on mineral bioavailability (Hurrell, R. F., & Egli, I., 2010, Iron bioavailability and dietary reference values).

Individuals who need to avoid freekeh due to gluten content can use quinoa and brown rice as suitable gluten-free alternatives. People sensitive to FODMAPs may find rice to be a better-tolerated grain. A daily suggested amount for whole grain consumption is at least three to five servings, where one serving is equivalent to a half-cup of cooked grain.

Yes, freekeh is a good food choice for many because this nutrient-dense whole grain offers multiple health advantages. For heart health, the high fiber content helps lower cholesterol, and the grain's low glycemic index supports stable blood sugar, a key factor in cardiovascular wellness (Atkinson, F. S., et al., 2008, International Tables of Glycemic Index and Glycemic Load Values: 2008). For digestive health, freekeh is a rich source of fiber and prebiotics, which promote the growth of beneficial gut bacteria and support regular bowel movements. Freekeh consumption improved markers of bowel health (CSIRO, 2013, Freekeh, a novel cereal, improves bowel health). The grain’s composition also supports satiety, which can aid in weight management and overall metabolic health (Williams, P., et al., 2021, The Role of Freekeh in Health and Nutrition). 

No, freekeh is not gluten-free. Freekeh is made from young, green durum wheat, and all wheat products contain the protein gluten, making the grain unsafe for individuals with celiac disease or a non-celiac gluten sensitivity. Celiac disease is an immune reaction to eating gluten, a protein found in wheat, barley, and rye (Fasano, A., & Catassi, C., 2012, Celiac Disease). Research has confirmed that ancient strains of wheat are not safe for people with this condition. Both ancient and modern wheat varieties trigger an immune response in individuals with celiac disease (Collyer, T. A., et al., 2020, T-cell reactivity to an ancient wheat variety in celiac disease). The specific proteins in wheat, including gliadins and glutenins, are what cause the adverse reaction, and these are present in all wheat varieties, including the durum wheat used for freekeh (Biesiekierski, J. R., 2017, What is gluten?).

The calorie content of freekeh does not change between the different types, as both whole and cracked freekeh are derived from the same roasted green wheat. A standard 45-gram serving of either whole or cracked uncooked freekeh contains 160 calories. The primary difference between the two types is the texture and the cooking time, not the nutritional or caloric value. Cracked freekeh is simply the whole grain broken into smaller pieces, which allows the grain to cook faster. There is no highest or lowest calorie option when choosing between whole and cracked freekeh. The caloric intake is determined by the portion size consumed.

Freekeh has a low glycemic index with a definitive value of 43. The glycemic index ranks foods on a scale from 0 to 100 based on how much they raise blood sugar levels after eating. A low GI is 55 or less, making freekeh a suitable carbohydrate for individuals managing blood sugar levels, including those with diabetes. The low GI value is attributed to the high fiber and protein content of the grain, which slows down the absorption of sugar into the bloodstream. Research confirms this classification, with international tables of glycemic index values listing freekeh as a low GI food, supporting use in diets aimed at blood sugar control.

Yes, freekeh is a good substitute for rice, particularly for individuals seeking a more nutrient-dense option. Nutritionally, freekeh is superior to white rice and even brown rice. Compared to brown rice, freekeh has more protein, up to four times the fiber, and a lower glycemic index. A quarter-cup of dry freekeh provides 5 grams of protein and 4.5 grams of fiber. This high fiber and protein content makes freekeh more satiating, which can help with weight management. The grain's nutty, smoky flavor and chewy texture also offer a different culinary experience than rice, working well in pilafs, salads, and soups.

The origin of freekeh dates back to 2300 B.C. in the Eastern Mediterranean. The discovery was accidental, occurring when a village under attack had fields of young, green wheat set ablaze. The villagers, in an attempt to salvage their crops, rubbed away the burnt chaff and discovered that the roasted kernels inside were not only edible but had a distinctively smoky and nutty flavor. This process of rubbing the grain gave the food its name. "Freekeh" (or farik) derives from the Arabic word for "to rub." This ancient grain became a staple in Levantine and North African cuisines due to a long shelf life and nutritional value. 

Historically, freekeh was used in a variety of dishes, from soups in Tunisia to pilafs in Syria and as a stuffing for pigeon in Egypt, a celebratory dish known as hamam mahshi. The grain is mentioned in early thirteenth-century Baghdad cookbooks and has a possible reference in the Hebrew Bible, highlighting a long history in the region.