Freekeh is a wheat grain harvested while still young and green. It is then roasted and cracked. This process gives it a distinctive smoky flavor and chewy texture that have made it a beloved ingredient in Middle Eastern cuisine for centuries. Today, its popularity has spread globally as more people discover its health benefits and culinary versatility.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked freekeh (140 grams)

Calories: 132 kcal
Protein: 4.3 g
Fiber: 4.5 g
Fats: 0.9 g
Iron: 2 mg (11% of the DV)
Zinc: 1.12 mg (7% of the DV)

Where to Buy Freekeh:

Freekeh can be found in health food stores, Middle Eastern markets, and online. It’s typically available in whole and cracked forms for various culinary uses.

Foods Made with Freekeh:

  • Salads: Its nutty, smoky flavor enriches grain salads paired with fresh vegetables and herbs.
  • Pilafs: Sautéed with onions and spices, freekeh makes a flavorful base for pilafs.
  • Soups: Adds depth and texture to hearty vegetable or meat soups.
  • Breakfast Bowls: Cooked freekeh can be served with milk, nuts, and fruit for a nutritious start to the day.

Flavor Profile:

Freekeh has a unique, slightly smoky flavor with a hint of nuttiness and a firm, chewy texture. This makes it an excellent substitute for other grains in a variety of dishes.

Health Benefits of Freekeh:

  • Rich in Fiber: Helps support digestive health and can aid in weight management.
  • Protein-Packed: Offers a higher protein content than many other grains, making it a good choice for vegetarians and vegans.
  • Low Glycemic Index: Beneficial for blood sugar control.
  • Nutrient-Dense: A good source of vitamins and minerals, including iron, magnesium, and zinc.


With its distinctive flavor, nutritional benefits, and recipe adaptability, freekeh stands out as a grain that can add depth and healthfulness to your meals. Whether you’re looking to spice up your salads, create hearty soups, or explore new breakfast options, freekeh offers a delicious way to incorporate ancient grains into your modern diet.