Freekeh has an estimated glycemic index of 38 (range 32 to 45), which is low, and a glycemic load of 14 per serving (medium). NutriOptio estimates one serving (1 cup (about 180 g, cooked)) at 220 calories, with 10 g protein, 45 g carbohydrate and 1.5 g fat.
Middle Eastern cuisine · Vegetarian · Vegan. Serving: 1 cup (about 180 g, cooked).
| Nutrient | Per serving |
|---|---|
| Calories | 220 kcal |
| Protein | 10 g |
| Carbohydrate | 45 g |
| Fiber | 8 g |
| Sugars | 0 g |
| Added sugars | 0 g |
| Fat | 1.5 g |
| Saturated fat | 0.2 g |
| Sodium | 5 mg |
Typical ingredients: Freekeh (cracked green durum wheat)
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Tamarind Juice | 12 | 120 |
| Chicken Tagine | 9 | 350 |
| Dolma | 8 | 150 |
| Stuffed Grape Leaves | 8 | 140 |
| Warak Enab | 8 | 150 |
NutriOptio estimates 220 calories in one serving (1 cup (about 180 g, cooked)) of a typical freekeh recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 14, which is medium (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical freekeh A on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical freekeh in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
