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Traditional milk-based dessert with grains, legumes, and dried fruits
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0.07 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 49.7 g | 18% |
| Fiber | 6.2 g | 22% |
| Protein | 9 g | 18% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 282 kcal |
| 1 tablespoon (shredded) | 20 g | 26 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (half) | 110 g | 141 kcal |
| 1 cup (small) | 160 g | 205 kcal |
| 1 cup (large) | 300 g | 384 kcal |
| 1 serving (double) | 440 g | 563 kcal |
| 1 bottle (jumbo) | 450 g | 576 kcal |
Calculated from 128 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 282 calories in 1 cup (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
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.