Freekeh: Calories, Nutrition Facts, and Health Benefits (2026)

Freekeh contains 196 calories per 1 cup cooked (170 g), providing 7.7 g of protein and 6.8 g of fiber. It has a glycemic index of about 43, making it a low-impact carbohydrate choice.

This page explores the nutritional profile of freekeh, including its calories, macronutrients, and health benefits. Freekeh is a whole grain that offers a unique combination of protein and fiber, making it a nutritious addition to various diets.

Freekeh Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information on the composition of freekeh per 1 cup cooked and per 100 g.

Values are for 1 cup cooked (170 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	196	115	10%
Protein	7.7 g	4.5 g	15%
Carbohydrates	37.4 g	22.0 g	14%
Fiber	6.8 g	4.0 g	24%
Sugar	0.7 g	0.4 g	-
Fat	1.5 g	0.9 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	153 mg	90 mg	3%
Magnesium	77 mg	45 mg	18%

About 77% of freekeh calories come from carbohydrates, 16% from protein and 7% from fat.

Freekeh by Health Goal

The by-goal ratings assess how freekeh aligns with common dietary objectives, highlighting its suitability for different health goals.

Goal	Rating	Why
Weight loss	Fair	196 calories per serving with 6.8 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 16 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	6.8 g fiber per serving supports regularity
Heart health	Good	Potassium (153 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (7.7 g); best as a vitamin-rich choice, not a protein source

Freekeh and Blood Sugar

Glycemic index: 43. Glycemic load: 16 per serving.

Freekeh has a glycemic index of about 43 and a glycemic load of around 16 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Freekeh Compares to Other Grains

The comparison table illustrates how freekeh stacks up against other grains in terms of nutritional value and health benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Freekeh	115	4.5	4.0	22.0
Bulgur	83	3.1	4.5	18.6
Farro	130	5.0	3.5	26.0
Barley	123	2.3	3.8	28.2

Freekeh Myths, Checked

Freekeh is gluten-free , False. Freekeh is young roasted wheat and contains gluten.

Freekeh is a separate plant from wheat , False. Freekeh is wheat harvested while green and then roasted.

How to Track Freekeh

Grains swell as they cook, so a cup of cooked freekeh is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log freekeh accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of freekeh?

One cup of cooked freekeh contains 196 calories. This makes it a relatively low-calorie option compared to other grains, which can be beneficial for those monitoring their caloric intake.

Is freekeh good for weight loss?

Freekeh can be a good choice for weight loss due to its high fiber content of 6.8 g per serving, which promotes satiety. Additionally, its protein content of 7.7 g helps maintain muscle mass during weight loss.

Can people with diabetes eat freekeh?

People with diabetes can include freekeh in their diet, as it has a glycemic index of about 43. This low glycemic index indicates a slower rise in blood sugar levels after consumption.

How much fiber is in freekeh?

Freekeh is high in fiber, providing 6.8 g per cup cooked. This fiber content supports digestive health and can help regulate blood sugar levels.

Is freekeh high in sugar?

Freekeh is low in sugar, containing only 0.7 g per serving. This makes it a suitable choice for those looking to limit their sugar intake.

What is freekeh?

Freekeh is a type of ancient grain made from green durum wheat that has been harvested early and roasted. It is known for its nutty flavor and chewy texture.

Key Takeaways

• Freekeh has 196 calories per 1 cup cooked (170 g).
• It contains 7.7 g of protein per serving.
• Freekeh provides 6.8 g of fiber, aiding digestion.
• The glycemic index of freekeh is about 43.
• It has low sugar content, with only 0.7 g per serving.
• Freekeh is a nutritious whole grain option.