Freekeh is green durum wheat that is harvested young and roasted, giving it a distinctive smoky, nutty flavour. Because it is harvested early, it retains more protein, fibre, and nutrients than fully mature wheat, including good amounts of iron, manganese, zinc, and B vitamins. It contains gluten.
Simmer cracked freekeh in 2.5 parts water for 20 minutes; whole grain freekeh takes 35-40 minutes. Use like rice or bulgur in pilafs, soups, and salads.
Where Freekeh (Roasted Green Wheat) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Glutamic acid | 4.20 g | — | |
| Aspartic acid | 1.05 g | — | |
| Leucine | 0.966 g | — | |
| Proline | 0.770 g | — | |
| Valine | 0.714 g | — | |
| Arginine | 0.700 g | — | |
| Phenylalanine | 0.686 g | — | |
| Serine | 0.630 g | — | |
| Isoleucine | 0.560 g | — | |
| Alanine | 0.560 g | — | |
| Tyrosine | 0.490 g | — | |
| Glycine | 0.490 g | — | |
| Threonine | 0.462 g | — | |
| Lysine | 0.420 g | — | |
| Methionine | 0.364 g | — | |
| Histidine | 0.336 g | — | |
| Cysteine | 0.252 g | — | |
| Tryptophan | 0.168 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →