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Thin flatbread made with whole wheat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Whole wheat yufka (60 g) has 174 calories. That works out to 290 calories per 100 g. It contains 33 g of carbs, 5.7 g of protein, 2.1 g of fat and 4.8 g of fiber. Its 1.4 mg of Manganese covers 60% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
174
KCAL / 60G
Carbs
33g
· 12% DV
Protein
5.7g
· 11% DV
Fat
2.1g
· 3% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 13% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 4.8 g | 17% |
| Protein | 5.7 g | 11% |
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) | 60 g | 174 kcal |
| 0.25 piece (quarter) | 15 g | 44 kcal |
| 1 piece (small) | 30 g | 87 kcal |
| ½ piece (half) | 30 g | 87 kcal |
| 1 serving (medium) | 75 g | 218 kcal |
| 1 piece (large) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (jumbo) | 120 g | 348 kcal |
| 2 piece (double) | 120 g | 348 kcal |
Calculated from 290 calories per 100 g.
Whole wheat yufka is a thin Turkish flatbread made mainly from whole wheat flour and water, sometimes with salt. It is rolled into broad, thin sheets and cooked on a hot griddle, then used for wraps, gözleme, or börek.
Whole wheat yufka works well for Turkish börek, gözleme, and filled wraps. Add a filling, fold or roll the sheet, then cook or bake it as the recipe requires; keep unused sheets covered so they stay pliable.
Not usually as a direct substitute. Whole wheat yufka is generally thicker and less delicate than phyllo, so it suits savory börek better; phyllo is designed for crisp, finely layered pastries such as baklava.
Keep whole wheat yufka sealed so it does not dry out, and refrigerate an opened package. Use it promptly and discard sheets with mold, an off smell, or unusual dampness; shelf life varies with freshness and packaging.
Yes, whole wheat yufka freezes well. Separate the sheets with baking paper, seal them in a freezer bag, and thaw them in the refrigerator before use. Let the thawed sheets come closer to room temperature before separating them.
Keep whole wheat yufka covered while you work, because exposed sheets dry out and become brittle. If a sheet feels stiff, place it briefly between clean, lightly damp towels; avoid soaking it, which can make it gummy.
Yes, whole wheat yufka is convenient for gözleme. Fill and fold a sheet with ingredients such as cheese, potato, or greens, then cook it in a hot skillet until both sides are browned and the filling is hot.
Yes, whole wheat yufka can be rolled around sandwich fillings. Warm it briefly first to make it more flexible, and avoid overfilling or adding too much watery sauce, which can split or soften the sheet.
Whole wheat yufka dries when its thin sheets are exposed to air, which can make them crack during folding. Keep the stack wrapped between uses; a clean, lightly damp cloth can help restore flexibility to a dry sheet.
Whole wheat yufka is generally not the right choice for baklava. Börek-style yufka is thicker than the very thin pastry sheets used for baklava, so it will not produce the same delicate, crisp layers.
Vitamins
B3
2.88mg · 18% DV
B1
0.21mg · 18% DV
Biotin
3.6µg · 12% DV
B6
0.18mg · 11% DV
Minerals
Manganese
1.38mg · 60% DV
Selenium
19µg · 35% DV
Phosphorus
156mg · 22% DV
Copper
0.17mg · 19% DV
Sodium
252mg · 11% DV
Potassium ⭐
144mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 174 calories in 1 piece (medium) (60 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.
Whole wheat yufka is a thin Turkish flatbread made from whole wheat flour, traditionally rolled out into broad sheets and cooked without yeast. It can be used much like other flatbreads, but also serves as the pastry wrapper for dishes such as börek.
Its pliable texture makes it easy to fold or roll around fillings; once baked or toasted, it can turn crisp at the edges. In Turkey, it is eaten as a wrap, filled with vegetables or cheese, or used in baked dishes. It provides fibre as well as carbohydrates, making it a more substantial choice than a refined-flour wrap. For a lighter meal, fill it with vegetables and beans and go easy on added oil.
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 3
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
0.36g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.