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A thick, creamy beige pudding fills a bowl, with swollen wheat grains, chickpeas, beans and pieces of dried fruit visible throughout, topped with a light dusting of cinnamon and scattered chopped nuts.

Ashure with milk Calories

Traditional milk-based dessert with grains, legumes, and dried fruits

In season: Autumn · Winter

CALORIES · 100 G

128kcal

GI

52medium

POTASSIUM · 100 G

168mg

FIBER · 100 G

2.8g

Quick answer

1 cup (medium) of Ashure with milk (220 g) has 282 calories. That works out to 128 calories per 100 g. It contains 49.7 g of carbs, 9 g of protein, 5.9 g of fat and 6.2 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Ashure with milk Nutrition Facts

Selected: 1 cup (medium) · 220 g

282

KCAL / 220G

Carbs

49.7g

· 18% DV

Protein

9g

· 18% DV

Fat

5.9g

· 8% DV

Fiber

6.2g

· 22% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 69% · Protein 13% · Fat 18%

Ashure with milk nutrition facts table · 1 cup (medium) (220 g)

NutrientAmount% DV
Calories282 kcal
Total fat5.9 g8%
Saturated fat2.42 g12%
Trans fat0.07 g
Sodium92 mg4%
Total carbohydrate49.7 g18%
Fiber6.2 g22%
Protein9 g18%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Ashure with milk?

ServingAmountCalories
1 cup (medium)220 g282 kcal
1 tablespoon (shredded)20 g26 kcal
100 g100 g128 kcal
1 serving (half)110 g141 kcal
1 cup (small)160 g205 kcal
1 cup (large)300 g384 kcal
1 serving (double)440 g563 kcal
1 bottle (jumbo)450 g576 kcal

Calculated from 128 calories per 100 g.

Frequently Asked Questions About Ashure with milk

What is ashure with milk made of?

Ashure with milk is made with cooked wheat, milk, and dried fruit; many recipes also include chickpeas, beans, raisins, apricots, or figs. Toppings such as pomegranate, cinnamon, and nuts vary by household and region.

How do you make ashure with milk?

To make ashure with milk, cook the wheat and any legumes until tender, then add dried fruit and milk and simmer briefly. Portion it into bowls and chill before serving; add crunchy toppings just before eating.

What is the difference between ashure with milk and traditional ashure?

Ashure with milk includes milk, while many traditional ashure recipes are made without it. Milk gives the dessert a creamier taste and means leftovers need refrigeration; the grains, legumes, and dried fruits remain central to both versions.

Why is ashure made?

Ashure is traditionally prepared for sharing, especially during Muharram in many Turkish communities. Families often make a large pot and offer portions to neighbors and friends; adding milk is a recipe variation, not a requirement of the tradition.

Is ashure the same as Noah’s pudding?

Ashure is often called Noah’s pudding in English and is linked to a story about Noah’s Ark, but the name does not mean every recipe follows one fixed formula. Ashure with milk is one variation of the grain-and-fruit dessert.

Can you freeze ashure with milk?

Yes, you can freeze ashure with milk, but thawing may change its texture: the milk can separate and the grains and fruit may soften. Freeze it in sealed portions, thaw it in the refrigerator, and stir well before serving.

How long does ashure with milk last in the fridge?

Keep ashure with milk covered in the refrigerator and eat it within a few days. Because it contains milk, do not leave it sitting out for a long time; take out only the portion you plan to serve.

Should ashure with milk be served hot or cold?

Ashure with milk is usually served cold. Spoon it into bowls after cooking, chill it, and add toppings such as cinnamon, pomegranate, or nuts just before serving.

When should you add milk to ashure?

Add milk to ashure after the wheat and legumes are fully tender. Adding it earlier can mean prolonged cooking before the grains soften and may cause the milk to catch on the bottom of the pot.

What toppings go well with ashure with milk?

Pomegranate seeds, cinnamon, walnuts, hazelnuts, and almonds are popular toppings for ashure with milk. Add nuts close to serving time so they stay crisp, and choose toppings that complement the dried fruit already in the dessert.

Ashure with milk Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

B2

0.2mg · 15% DV

Biotin

3.96µg · 13% DV

B1

0.15mg · 13% DV

Minerals

Manganese

0.92mg · 40% DV

Copper

0.31mg · 34% DV

Phosphorus

189mg · 27% DV

Calcium

150mg · 15% DV

Potassium ⭐

370mg · 11% DV

Sodium

92mg · 4% DV

Ashure with milk Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

26.4
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ashure with milk

To burn the 282 calories in 1 cup (medium) (220 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Ashure with milk?

Ashure with milk is a Turkish version of ashure, a thick pudding made by simmering wheat with pulses and dried fruit, then adding milk. Ashure is closely associated with Muharram and the tradition of sharing bowls with neighbours; recipes vary between households and regions.

It has a creamy, spoonable texture with tender grains and bursts of fruity sweetness. In Turkey it is served chilled or at room temperature, often offered to guests or shared among neighbours; it also makes a substantial sweet snack. The grains, pulses and fruit give it more fibre than many desserts, with 2.8 g per 100 g. If you prefer a less sweet bowl, reduce added sugar and let the dried fruit provide more of the sweetness.

How Nutritious Is Ashure with milk?

Nutrient density

Medium

49/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Ashure with milk Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Ashure with milk Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Ashure with milk Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Ashure with milk Fat Profile

SATURATED

2.42g

MONOUNSATURATED

1.76g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 10.2:1

Above the ideal 4:1 (10.2:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.