Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Wheat stew Calories
Nutritious, fiber-rich, traditional Anatolian dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat stew (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 43 g of carbs, 7.4 g of protein, 2.2 g of fat and 6.4 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wheat stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
220
KCAL / 200G
Carbs
43g
· 16% DV
Protein
7.4g
· 15% DV
Fat
2.2g
· 3% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Wheat stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 43 g | 16% |
| Fiber | 6.4 g | 23% |
| Protein | 7.4 g | 15% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Wheat stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 220 kcal |
| 100 g | 100 g | 110 kcal |
| 1 pack (small) | 100 g | 110 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1 bottle (small) | 150 g | 165 kcal |
| 1 pack (medium) | 200 g | 220 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 bottle (medium) | 250 g | 275 kcal |
| 1 bottle (jumbo) | 350 g | 385 kcal |
| 1 pack (extra large) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Wheat stew
What is wheat stew?
Wheat stew is a traditional Anatolian dish made by simmering wheat with vegetables and, depending on the recipe, legumes or meat. It is minimally processed home cooking, and it is savory rather than a wheat-based dessert.
Is wheat stew the same as ashure?
No, wheat stew is a savory meal, while ashure is a sweet Turkish dessert. Both may contain wheat, but ashure is typically made with ingredients such as dried fruit, nuts, and sugar.
What kind of wheat is used in wheat stew?
Wheat stew is usually made with whole, hulled wheat kernels, often sold as aşurelik wheat or dövme in Turkey. These kernels hold their shape during simmering and give the dish its characteristic chewy texture.
Do you need to soak wheat before making wheat stew?
Soaking the wheat beforehand is helpful, though not essential. It shortens cooking time and helps the kernels soften evenly; if you skip soaking, allow more time for simmering and add water as needed.
What ingredients go into wheat stew?
Wheat is the base of wheat stew, commonly joined by onion and broth or water. Recipes may add tomato paste, chickpeas, lentils, vegetables, herbs, or meat, so the exact ingredient list varies by household and region.
Can you make wheat stew in a pressure cooker?
Yes, a pressure cooker works well for wheat stew and can soften the kernels faster than stovetop simmering. Use enough liquid for the wheat to cook, and add delicate vegetables or already-cooked ingredients later so they do not turn mushy.
Can wheat stew be made without meat?
Yes, wheat stew can be made without meat. Use water or vegetable broth and add chickpeas, lentils, or vegetables for a hearty version; meat is an optional variation, not a requirement.
Is wheat stew a soup or a stew?
Wheat stew can sit between a thick soup and a stew, depending on how much cooking liquid you use. The wheat releases starch as it cooks, so the dish naturally thickens as it stands.
How long does wheat stew keep in the fridge?
Wheat stew keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and loosen the thickened leftovers with a little water or broth when reheating.
Can you freeze wheat stew?
Yes, wheat stew freezes well in airtight, portion-sized containers once fully cooled. Thaw it in the refrigerator and reheat thoroughly; the wheat may absorb more liquid in storage, so stir in water or broth to restore the consistency.
Wheat stew Vitamins & Minerals
Vitamins
B1
0.26mg · 22% DV
B3
2.4mg · 15% DV
B5
0.6mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Manganese
1.4mg · 61% DV
Copper
0.26mg · 29% DV
Selenium
14µg · 25% DV
Phosphorus
170mg · 24% DV
Potassium ⭐
240mg · 7% DV
Sodium
36mg · 2% DV
Wheat stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat stew
To burn the 220 calories in 1 cup (medium) (200 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.
What is Wheat stew?
Wheat stew is a traditional Anatolian dish built around wheat grains simmered until tender. Recipes vary from place to place and household to household: vegetables or legumes may be added, and some versions include meat. It can be made brothy or thick, depending on the cook and local custom.
The grains become soft and pleasantly chewy, while the flavour is usually mild and savoury. Serve it hot as a filling main dish or a substantial first course, with a fresh salad or pickles alongside. Wheat contributes fibre, making the stew a satisfying choice for a plant-focused meal; use plenty of vegetables and go easy on the oil for a lighter bowl.
How Nutritious Is Wheat stew?
Nutrient density
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.
Satiety score
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.
Is Wheat stew 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 Wheat stew Contain Allergens?
Contains these allergens:
Which Diets Is Wheat stew Good For?
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
Wheat stew Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
Compare Wheat stew
Foods Similar to Wheat stew
Have another question about Wheat stew?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.