Freekeh Pilaf
Freekeh pilaf offers a nourishing option rich in protein, which supports muscle maintenance. It contains notable fats, including saturated fats that provide energy. This dish also supplies dietary fiber, promoting digestive health. Additionally, it is a source of essential minerals like iron, zinc, and magnesium, as well as vitamins C and B complex.
Macro Impact
A Serving (200 g) of Freekeh Pilaf contains 372 calories, 24 g of protein, 24 g of carbohydrates, and 20 g of fat.
Calorie Burn
How long would it take to burn off 372 calories?
- Walking3.5 mph, moderate pace66 min
- YogaModerate effort, gentle pace94 min
- SwimmingFreestyle, moderate effort49 min
- Biking12–14 mph, moderate effort35 min
- StairsStair climbing, moderate pace47 min
- Running5 mph (12 min/mile)34 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (200 g)
Carbohydrates
- Carbohydrates24 / 313 g(8%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars2 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat20 / 83 g(24%)
- Saturated Fat7 / 25 g(28%)
- Trans Fat0 g
- Monounsaturated Fat10 g
- Polyunsaturated Fat3 g
- Cholesterol70 / 300 mg(23%)
- Omega-30.2 g
- Omega-62.8 g
- Omega-910 g
- Oleic Acid8.5 g
- Capric Acid0.1 g
- Erucic Acid0.5 g
- Lauric Acid0.2 g
- Stearic Acid2 g
- Caprylic Acid0.1 g
- Linoleic Acid2.5 g
- Myristic Acid1 g
- Palmitic Acid3.5 g
- Linolenic Acid0.1 g
- Eicosenoic Acid1 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.15 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein24 / 56 g(43%)
Amino Acids
- Lysine0.58 g
- Serine0.29 g
- Valine0.34 g
- Alanine0.43 g
- Cystine0.1 g
- Cysteine0.1 g
- Proline0.31 g
- Taurine25 mg
- Arginine0.53 g
- Histidine0.17 g
- Threonine0.26 g
- Isoleucine0.29 g
- Methionine0.17 g
- Tryptophan0.07 g
- Glutamic Acid1.1 g
- Aspartic Acid0.72 g
- Phenylalanine0.24 g
- Glycine0.43 g
- Leucine0.48 g
- Tyrosine0.22 g
Vitamins
- Vitamin A45 / 900 ug(5%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.5 / 15 mg(10%)
- Vitamin K15 / 120 ug(13%)
- Vitamin B60.25 / 1.3 mg(19%)
- Vitamin B120.5 / 2.4 ug(21%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate45 / 400 ug(11%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin3 / 30 ug(10%)
- Choline60 / 550 mg(11%)
Minerals
- Calcium30 / 1,000 mg(3%)
- Iron2.5 / 8 mg(31%)
- Magnesium50 / 420 mg(12%)
- Phosphorus150 / 700 mg(21%)
- Potassium300 / 3,400 mg(9%)
- Sodium600 / 2,300 mg(26%)
- Zinc2.5 / 11 mg(23%)
- Copper0.3 / 0.9 mg(33%)
- Manganese1.2 / 2.3 mg(52%)
- Selenium30 / 55 ug(55%)
- Iodine10 / 150 ug(7%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride0 / 2,300 mg(0%)
Other
- Water140 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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