Nutritional Facts: Yummy Whole Grain Wheat Pilaf (Wheat Berry)

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (0g)
wheat berries
 2 cups (474g)
water
 2 (7g)
bouillon cubes
 3 tablespoons (41g)
olive oil
 1 large (150g)
red onions
 3 large (11g)
garlic cloves
 3 large (216g)
carrots
 2 cups (174g)
cremini mushrooms
 2 (100g)
eggs
 1 teaspoon (2g)
fresh ground pepper
 1 teaspoon (2g)
onion salt
 1/2 cup (73g)
raisins
 1 (182g)
gala apples
 1/2 cup (54g)
slivered almonds
 Total 1 serving
Alanine n/a n/a n/a 0.0 0.0 0.0 0.2 0.3 0.7 0.0 0.0 0.1 0.0 0.6 2 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a n/a n/a 0.0 0.2 0.1 0.2 0.2 0.8 0.0 0.0 0.3 0.0 1.3 3 1
Ash n/a 0.5 3.5 0.0 0.5 0.2 2.1 1.7 1.1 0.1 0.1 1.3 0.3 1.6 13 2
Aspartic acid n/a n/a n/a 0.0 0.1 0.1 0.4 0.4 1.3 0.0 0.0 0.1 0.1 1.6 4 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 71.3 71 12
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium n/a 14.2 4.3 0.4 34.5 19.5 71.3 31.3 56.0 10.2 9.2 36.3 10.9 142.6 441 73
Calories n/a 0.0 17.1 358.0 60.0 16.1 88.6 38.3 143.0 5.8 8.2 216.8 94.6 310.5 1,357 226
Calories (kj) n/a 0.0 71.7 1,498.1 249.0 67.3 373.7 163.6 599.0 24.2 34.3 907.7 396.8 1,300.3 5,686 948
Campesterol n/a n/a n/a n/a n/a n/a n/a 3.5 n/a n/a n/a n/a n/a 2.7 6 1
Carbohydrates n/a 0.0 1.7 0.0 14.0 3.6 20.7 7.5 0.7 1.5 1.9 57.4 25.1 11.7 146 24
Cholesterol n/a 0.0 0.7 0.0 0.0 0.0 0.0 0.0 372.0 0.0 0.0 0.0 0.0 0.0 373 62
Copper n/a 0.0 0.0 0.0 0.1 0.0 0.1 0.9 0.1 0.0 0.0 0.2 0.0 0.5 2 0
Cystine n/a n/a n/a 0.0 0.0 0.0 0.2 0.0 0.3 0.0 0.0 0.0 0.0 0.1 1 0
Dietary Fiber n/a 0.0 0.0 0.0 2.6 0.2 6.0 1.0 0.0 0.6 0.4 2.7 4.4 6.6 24 4
Folate n/a 0.0 2.3 0.0 28.5 0.3 41.0 43.5 47.0 0.4 1.5 3.6 5.5 27.0 201 33
Folate, DFE n/a 0.0 2.3 0.0 28.5 0.3 41.0 43.5 47.0 0.4 1.5 3.6 5.5 27.0 201 33
Folate, food n/a 0.0 2.3 0.0 28.5 0.3 41.0 43.5 47.0 0.4 1.5 3.6 5.5 27.0 201 33
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a 1.9 n/a 1.2 n/a 0.0 0.0 0.0 21.5 10.7 0.0 35 6
Galactose n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Glucose (dextrose) n/a n/a n/a n/a 3.0 n/a 1.3 n/a 0.4 0.0 0.0 20.1 4.4 0.1 29 5
Glutamic acid n/a n/a n/a 0.0 0.4 0.1 0.8 0.7 1.7 0.0 0.1 0.1 0.0 3.7 8 1
Glycine n/a n/a n/a 0.0 0.0 0.0 0.1 0.2 0.4 0.0 0.0 0.1 0.0 0.8 2 0
Histidine n/a n/a n/a 0.0 0.0 0.0 0.1 0.1 0.3 0.0 0.0 0.1 0.0 0.3 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron n/a 0.0 0.1 0.2 0.3 0.2 0.6 0.7 1.8 0.2 0.1 1.4 0.2 2.0 8 1
Isoleucine n/a n/a n/a 0.0 0.0 0.0 0.2 0.2 0.7 0.0 0.0 0.0 0.0 0.4 1 0
Lactose n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Leucine n/a n/a n/a 0.0 0.0 0.0 0.2 0.3 1.1 0.0 0.0 0.1 0.0 0.8 3 0
Lysine n/a n/a n/a 0.0 0.1 0.0 0.2 0.4 0.9 0.0 0.0 0.1 0.0 0.3 2 0
Magnesium n/a 4.7 3.7 0.0 15.0 2.7 25.9 15.7 12.0 3.9 2.7 23.2 9.1 144.7 263 44
Maltose n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Manganese n/a 0.0 0.0 0.0 0.2 0.2 0.3 0.2 0.0 0.3 0.0 0.2 0.1 1.2 3 0
Methionine n/a n/a n/a 0.0 0.0 0.0 0.0 0.1 0.4 0.0 0.0 0.0 0.0 0.1 1 0
Monounsaturated Fat n/a 0.0 0.3 29.5 0.0 0.0 0.0 0.0 3.7 0.0 0.0 0.0 0.0 16.7 50 8
Niacin n/a 0.0 0.3 0.0 0.2 0.1 2.1 6.6 0.1 0.0 0.0 0.6 0.2 1.8 12 2
Pantothenic acid n/a 0.0 0.0 0.0 0.2 0.1 0.6 2.6 1.5 0.0 0.0 0.1 0.1 0.3 5 1
Phenylalanine n/a n/a n/a 0.0 0.0 0.0 0.1 0.2 0.7 0.0 0.0 0.0 0.0 0.6 2 0
Phosphorus n/a 0.0 23.0 0.0 43.5 16.5 75.6 208.8 198.0 3.6 7.7 73.2 20.0 261.4 931 155
Phytosterols n/a n/a n/a 89.5 22.5 n/a n/a n/a n/a 2.1 2.1 n/a 21.8 n/a 138 23
Polyunsaturated Fat n/a 0.0 0.0 4.3 0.0 0.0 0.3 0.1 1.9 0.0 0.0 0.0 0.1 6.5 13 2
Potassium n/a 4.7 32.1 0.4 219.0 43.3 691.2 779.5 138.0 30.6 23.6 543.0 194.7 380.7 3,081 513
Proline n/a n/a n/a 0.0 0.0 0.0 0.1 0.3 0.5 0.0 0.0 0.2 0.0 0.6 2 0
Protein n/a 0.0 1.1 0.0 1.7 0.7 2.0 4.4 12.6 0.2 0.2 2.2 0.5 11.5 37 6
Retinol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 160.0 0.0 0.0 0.0 0.0 0.0 160 27
Riboflavin n/a 0.0 0.0 0.0 0.0 0.0 0.1 0.9 0.5 0.0 0.0 0.1 0.0 0.5 2 0
Saturated Fat n/a 0.0 0.3 5.6 0.1 0.0 0.1 0.0 3.1 0.0 0.0 0.0 0.1 2.0 11 2
Selenium n/a 0.0 2.0 0.0 0.8 1.5 0.2 45.2 30.7 0.1 0.3 0.4 0.0 1.4 83 14
Serine n/a n/a n/a 0.0 0.0 0.0 0.1 0.2 1.0 0.0 0.0 0.1 0.0 0.5 2 0
Sodium n/a 14.2 1,222.7 0.8 6.0 1.8 149.0 10.4 142.0 0.5 1.8 8.0 1.8 0.5 1,560 260
Starch n/a n/a n/a n/a 0.0 n/a 3.1 n/a n/a n/a n/a 2.0 0.1 0.4 6 1
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 2.2 2 0
Sucrose n/a n/a n/a n/a 1.5 n/a 7.8 n/a 0.0 0.0 0.1 0.3 3.8 1.9 15 3
Sugar n/a 0.0 1.2 0.0 6.4 0.1 10.2 3.0 0.4 0.0 0.2 42.9 18.9 2.1 85 14
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin n/a 0.0 0.0 0.0 0.1 0.0 0.1 0.2 0.0 0.0 0.0 0.1 0.0 0.1 1 0
Threonine n/a n/a n/a 0.0 0.0 0.0 0.4 0.2 0.6 0.0 0.0 0.1 0.0 0.3 2 0
Tocopherol, alpha n/a 0.0 0.2 5.8 0.0 0.0 1.4 0.0 1.1 0.0 0.0 0.1 0.3 14.2 23 4
Tocopherol, beta n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.3 0.0 n/a 0.0 0.0 0.5 0.2 0.0 0.0 0.0 0.4 1 0
Total Fat n/a 0.0 0.6 40.5 0.2 0.1 0.5 0.2 9.5 0.1 0.0 0.3 0.3 26.7 79 13
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
Tryptophan n/a n/a n/a 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.1 0 0
Tyrosine n/a n/a n/a 0.0 0.0 0.0 0.1 0.1 0.5 0.0 0.0 0.0 0.0 0.2 1 0
Valine n/a n/a n/a 0.0 0.0 0.0 0.1 0.2 0.9 0.0 0.0 0.1 0.0 0.4 2 0
Vitamin A, IU n/a 0.0 0.0 0.0 3.0 1.0 36,085.0 0.0 540.0 12.6 0.0 0.0 98.3 0.5 36,740 6,123
Vitamin A, RAE n/a 0.0 0.0 0.0 0.0 0.0 1,803.6 n/a 160.0 0.6 0.0 0.0 5.5 0.0 1,970 328
Vitamin B-12 n/a 0.0 0.1 0.0 0.0 0.0 0.0 0.2 0.9 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 n/a 0.0 0.0 0.0 0.2 0.1 0.3 0.2 0.2 0.0 0.0 0.1 0.1 0.1 1 0
Vitamin C n/a 0.0 0.0 0.0 11.1 3.4 12.7 0.0 0.0 0.0 0.6 1.7 8.4 0.0 38 6
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 5.2 82.0 0.0 0.0 0.0 0.0 0.0 87 15
Water n/a 473.5 0.2 0.0 133.7 6.3 190.7 160.3 76.2 0.3 0.1 11.2 155.7 2.5 1,211 202
Zinc n/a 0.0 0.0 0.0 0.3 0.1 0.5 1.9 1.3 0.0 0.1 0.2 0.1 1.7 6 1

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