Overview (Has Gluten)

What is freekeh? At the very least, you might be wondering how to pronounce it. Freekeh (pronounced “freek uh”), also known by its Arabic name farik, is a roasted green wheat cereal popular in the Middle East and North Africa. As the story goes, it originated in the Middle East when a field of young green wheat was torched by an enemy tribe. The villagers salvaged what they could, discovering they could rub off the charred outer coating of the grains. Hence the name “freekeh,” which means “to rub” in Arabic. The smoky flavor was appealing enough to recreate the taste by roasting young, green wheat in a more controlled environment. Fans of freekeh believe the drying and roasting process captures these young, green grains at the peak of taste and nutrition.

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Nutrition information, recipes, and more.

American Made

The Royal Lee Mill

The Royal Lee Mil


Freekeh is high in iron and fiber. Since it is a wheat grain, it contains gluten, which makes it unsuitable for anyone with Celiac disease or a gluten intolerance.

Note: Weight of a cup (or partial cup) of flour varies depending upon whether it is lightly sprinkled into a measuring cup or compacted. Most recipe measurements are based on sifted flour as a way to arrive at more uniform measurement.

Gluten Content & Allergen Information

Because Freekeh flour is milled from a wheat grain, it contains gluten.  Although the gluten content is lower because the wheat kernels are harvested when still young, there is enough gluten to make Freekeh flour unsuitable for anyone with Celiac disease or gluten intolerance.

Nutrition Facts

1 servings per container
Serving Size 1 Cup
Amount per serving
Calories 680
% Daily Value
Total Fat 6g 8%
Cholesterol 0mg 0%
Sodium 0mg 0%
Carbohydrates 132g 44%
Dietary Fiber 32g 107%
Total Sugars 4g
Protein 28g
Vitamin D 0mcg 0%
Calcium 8mg 1%
Iron 10mg 56%
Potassium 0mg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Diet Compatibility

Paleo Diet

The Paleo Diet seeks to emulate the hunter-gatherer diet of our stone-age ancestors. The emphasis is on wild plants and meats similar to what ancient man would have consumed. As such, dairy products, refined sugar and processed oils are off limits. While many Paleo Diet followers also avoid grains, there is ample archaeological evidence to show that grains were part of Paleolithic era man’s diet.

Compatibility with Freekeh Flour:
Not Compatible

Mediterranean Diet

This diet seeks to emulate the diets of those living along the Mediterranean coast, with an emphasis on fresh fruits and vegetables, seafood/fish at least twice a week, limited servings of poultry, and only occasional sweets and red meat.

Compatibility with Freekeh Flour:

Gluten-Free Diet

As the name suggests, the gluten-free diet eliminates all foods with gluten. Although most of those on a gluten-free diet are on it out of necessity—either due to severe wheat allergies or Celiac disease—many have embraced a gluten-free diet as being healthier.

Compatibility with Freekeh Flour:
Not Compatible

Macrobiotic Diet

Although there are many versions of macrobiotic diets, the common thread is that they emphasize natural, whole foods, grown locally and organically. Whole grains, vegetables, legumes, fruits, seeds and nuts, and occasional seafood are all integral to the diet. Red meats, dairy, poultry, eggs and processed foods are off the menu.

Compatibility with Freekeh Flour:
Compatible, in small amounts

Acid Alkaline Diet

This diet aims to restore the slightly alkaline state of the body, which is believed to be ideal. By focusing on a diet high in vegetables, fruits, sprouted grains, lentils, almonds and soy products, the goal is to have a balance of 80% alkalizing foods and 20% acid forming foods.

Compatibility with Freekeh Flour:
Compatible – Freekeh Flour is considered to be highly acidic

Low-Carb Diet

As the name suggests, this diet focuses on reducing carbohydrates in the diet to lose weight. The theory is that by staying away from high-carb foods like pasta and bread and eating low carb, high fiber vegetables and fruits instead, your body will go into ketosis and you will lose weight. This diet is sometimes referred to as a ketogenic diet.

Compatibility with Freekeh Flour:
Compatible in limited quantities

Atkins Diet

The Atkins Diet is a historically popular low carb diet, instructing dieters not to worry about their calories but to monitor and minimize their intake of sugar and carbohydrates. According to Dr. Atkins, depriving the body of its primary energy sources causes the body to burn fat.

Compatibility with Freekeh Flour:
Compatible in limited quantities

“We love the mill! We use it every day for things from bread, to pastry and it is phenomenal. The biggest selling point for me was the fineness since that would mean we can really do some great pastry with it in addition to bread. It definitely has been great!"


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