Freekeh has 331 kcal and 14 g protein per 100 g dry. Made by fire-roasting young green wheat, freekeh has a distinctive smoky flavour. With 12 g fiber per 100 g, fiber provides a caloric discount: roughly 2 kcal/g instead of 4. Higher whole grain intake is linked to reduced mortality (Reynolds et al., Lancet 2019). Use as a rice or bulgur substitute in pilafs and salads.
How should I track Freekeh, dry?
Freekeh, dry is high in fiber. The key to tracking Freekeh, dry is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.