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Fiber-rich traditional thin flatbread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Barley flour yufka (45 g) has 136 calories. That works out to 302 calories per 100 g. It contains 27.8 g of carbs, 4.3 g of protein, 0.9 g of fat and 4.6 g of fiber. Its 16.7 µg of Selenium covers 30% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 45 g
136
KCAL / 45G
Carbs
27.8g
· 10% DV
Protein
4.3g
· 9% DV
Fat
0.9g
· 1% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 13% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 4.6 g | 16% |
| Protein | 4.3 g | 9% |
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 piece (medium) | 45 g | 136 kcal |
| 1 piece (thin) | 20 g | 60 kcal |
| ½ piece (half) | 23 g | 69 kcal |
| 1 piece (small) | 25 g | 76 kcal |
| 1 piece (thick) | 55 g | 166 kcal |
| 1 piece (large) | 70 g | 211 kcal |
| 1 piece (extra large) | 90 g | 272 kcal |
| 2 piece (double) | 90 g | 272 kcal |
| 100 g | 100 g | 302 kcal |
Calculated from 302 calories per 100 g.
Yes, barley flour yufka can be used for wraps, but it may be less flexible than wheat yufka. Warm it briefly before filling, and avoid overloading it; moist fillings and a gentle fold help reduce cracking.
No, barley flour yufka does not always need wheat flour, but dough made with barley flour alone can be more fragile. Some recipes add wheat flour to improve stretch and make rolling easier; the exact blend depends on the recipe.
Barley flour yufka has a distinctive, slightly earthy barley flavor and tends to be less stretchy than yufka made mainly with wheat flour. That difference can make it trickier to roll thinly or fold around a filling without cracking.
Barley flour yufka can break because barley dough does not develop the same elastic structure as wheat dough. Letting the dough rest, adding water gradually, and rolling it a little thicker can make it easier to handle.
Cook barley flour yufka briefly on a hot, dry griddle or skillet, turning it so both sides cook. Prolonged cooking removes moisture and makes it brittle. Stack cooked pieces under a clean cloth to help them stay pliable.
Barley flour yufka works well with cheese, eggs, cooked vegetables, or stews. You can serve it as a side bread or use it for a filled flatbread; warming it first makes folding easier, especially if it has cooled and firmed up.
Let barley flour yufka cool, then seal it in an airtight bag or container to limit drying. Keep it at room temperature if you plan to eat it soon; refrigeration can make thin flatbreads lose moisture and turn firm.
Yes, barley flour yufka can be frozen. Separate the pieces with parchment or baking paper, seal them well, and thaw only what you need. Briefly warming thawed yufka can restore some softness before you fill or serve it.
No, barley flour yufka is not suitable for someone with celiac disease because barley contains gluten. Some recipes also include wheat flour, which is another source of gluten, so this flatbread should be avoided.
Sometimes, but barley flour yufka may crack where a softer wheat tortilla would bend easily. It works best for serving alongside food or for gently folded fillings; warm it first and choose a filling that is not too heavy.
Vitamins
B3
2.07mg · 13% DV
B1
0.14mg · 12% DV
Biotin
3.15µg · 11% DV
B6
0.13mg · 8% DV
Minerals
Selenium
17µg · 31% DV
Manganese
0.68mg · 30% DV
Phosphorus
128mg · 18% DV
Copper
0.16mg · 18% DV
Sodium
171mg · 7% DV
Potassium ⭐
140mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 136 calories in 1 piece (medium) (45 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.
Barley flour yufka is a thin, unleavened flatbread made by rolling dough with barley flour and cooking it on a hot griddle. Yufka is a familiar bread in Turkish cooking, and this version brings barley’s hearty, slightly earthy flavour to a traditional format. Freshly cooked, it is pliable; as it dries, it becomes firmer and can be snapped into pieces.
In Turkey, yufka may stand in for bread at breakfast, be wrapped around a savoury filling, or be served alongside a home-cooked meal. You can warm it briefly to make it easier to fold, then fill it with cheese and herbs, vegetables, or grilled meat. It is notably fibre-rich, with 10.2 g of fibre per 100 g, making it a satisfying choice when you want a more substantial flatbread.
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
✓ 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
0.16g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.