Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cold soup with cracked wheat and chickpeas Calories
Refreshing cold soup with fiber and plant protein
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cold soup with cracked wheat and chickpeas (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 26.9 g of carbs, 6.7 g of protein, 3.4 g of fat and 5 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Cold soup with cracked wheat and chickpeas Nutrition Facts
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
26.9g
· 10% DV
Protein
6.7g
· 13% DV
Fat
3.4g
· 4% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 16% · Fat 19%
Cold soup with cracked wheat and chickpeas nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 26.9 g | 10% |
| Fiber | 5 g | 18% |
| Protein | 6.7 g | 13% |
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 Cold soup with cracked wheat and chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 tablespoon (whole) | 15 g | 10 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 cup (small) | 180 g | 122 kcal |
| 1 bottle (small) | 250 g | 170 kcal |
| 1 serving (large) | 300 g | 204 kcal |
| 1 cup (large) | 320 g | 218 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Cold soup with cracked wheat and chickpeas
What is cold soup with cracked wheat and chickpeas?
Cold soup with cracked wheat and chickpeas is a chilled, yogurt-based soup made with cooked wheat and chickpeas. It is served cold, often with mint, and makes a refreshing meal in warm weather.
How do you make cold soup with cracked wheat and chickpeas?
To make cold soup with cracked wheat and chickpeas, cook the wheat and chickpeas until tender, then let them cool. Stir yogurt with water until smooth, fold in the cooled ingredients, and season with salt and mint.
Is cold soup with cracked wheat and chickpeas the same as ayran aşı?
Cold soup with cracked wheat and chickpeas is similar to ayran aşı, a Turkish yogurt-based cold soup, but recipes are not always identical. Ayran aşı may use different grains, herbs, or proportions, depending on the region and household.
Can you make cold soup with cracked wheat and chickpeas ahead of time?
Yes, you can make cold soup with cracked wheat and chickpeas ahead of serving and chill it in a covered container. The grains absorb liquid as it rests, so stir it before serving and loosen it with a little cold water if needed.
Can cold soup with cracked wheat and chickpeas be served warm?
It is usually served cold, not warm. Cold soup with cracked wheat and chickpeas is designed to be refreshing, and mixing hot wheat or chickpeas into the yogurt can affect the texture; cool the cooked ingredients first.
Can you use bulgur instead of cracked wheat in cold soup with cracked wheat and chickpeas?
Yes, bulgur can replace cracked wheat in cold soup with cracked wheat and chickpeas, but the texture will change. Cracked wheat gives the soup distinct, chewy grains, while bulgur softens more quickly and can make the mixture less chunky.
What herbs go in cold soup with cracked wheat and chickpeas?
Mint is a common herb for cold soup with cracked wheat and chickpeas, either stirred into the yogurt or sprinkled on top. Fresh mint or dill can also be used, though the choice varies between recipes.
How do you keep the yogurt smooth in cold soup with cracked wheat and chickpeas?
Cool the cooked wheat and chickpeas completely before adding them to the yogurt in cold soup with cracked wheat and chickpeas. Whisk the yogurt with cold water until smooth first, then combine everything gently to avoid a lumpy texture.
What can you serve with cold soup with cracked wheat and chickpeas?
Serve cold soup with cracked wheat and chickpeas with fresh bread or a simple salad. Because it already contains yogurt, grains, and chickpeas, it can work as a light meal without a heavy side dish.
How should you store leftover cold soup with cracked wheat and chickpeas?
Store leftover cold soup with cracked wheat and chickpeas in a covered container in the refrigerator, and return it to the fridge promptly after serving. Stir before eating; discard it if its smell or appearance has changed.
Cold soup with cracked wheat and chickpeas Vitamins & Minerals
Vitamins
Folate
43.2µg · 11% DV
Biotin
2.88µg · 10% DV
B2
0.12mg · 9% DV
B5
0.43mg · 9% DV
Minerals
Manganese
0.67mg · 29% DV
Copper
0.22mg · 24% DV
Selenium
12µg · 22% DV
Phosphorus
149mg · 21% DV
Sodium
432mg · 19% DV
Potassium ⭐
283mg · 8% DV
Cold soup with cracked wheat and chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold soup with cracked wheat and chickpeas
To burn the 163 calories in 1 cup (medium) (240 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 Cold soup with cracked wheat and chickpeas?
Cold soup with cracked wheat and chickpeas is a Turkish home-style soup made with cooked wheat and chickpeas in a yogurt-based broth, often loosened with water and seasoned with mint. Recipes vary from household to household, but the combination makes a creamy, gently tangy bowl with plenty of texture.
In Turkey it is served chilled, especially in warm weather, as a light lunch or a starter. The wheat and chickpeas contribute fibre and plant protein, so the soup is more sustaining than its cool, refreshing feel might suggest. For a lighter, thinner bowl, stir in a little cold water before serving and finish with fresh mint.
How Nutritious Is Cold soup with cracked wheat and chickpeas?
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 Cold soup with cracked wheat and chickpeas 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 Cold soup with cracked wheat and chickpeas Contain Allergens?
Contains these allergens:
Which Diets Is Cold soup with cracked wheat and chickpeas 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
Cold soup with cracked wheat and chickpeas Fat Profile
SATURATED
1.01g
MONOUNSATURATED
0.91g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Compare Cold soup with cracked wheat and chickpeas
Foods Similar to Cold soup with cracked wheat and chickpeas
Have another question about Cold soup with cracked wheat and chickpeas?
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.