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Cooked wheat dish Calories
A fiber-rich grain dish made with cooked whole wheat berries.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cooked wheat dish (200 g) has 222 calories. That works out to 111 calories per 100 g. It contains 45.6 g of carbs, 8.6 g of protein, 0.8 g of fat and 7.8 g of fiber. Its 60 µg of Selenium covers 109% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Cooked wheat dish Nutrition Facts
Selected: 1 serving (medium) · 200 g
222
KCAL / 200G
Carbs
45.6g
· 17% DV
Protein
8.6g
· 17% DV
Fat
0.8g
· 1% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 15% · Fat 4%
Cooked wheat dish nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 45.6 g | 17% |
| Fiber | 7.8 g | 28% |
| Protein | 8.6 g | 17% |
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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How Many Calories in 1 Serving of Cooked wheat dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 222 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 1 ounce (medium) | 28 g | 31 kcal |
| 100 g | 100 g | 111 kcal |
| 1 serving (small) | 150 g | 167 kcal |
| 1 cup (medium) | 180 g | 200 kcal |
| 1 bottle (medium) | 250 g | 278 kcal |
| 1 serving (large) | 300 g | 333 kcal |
Calculated from 111 calories per 100 g.
Frequently Asked Questions About Cooked wheat dish
What is the cooked wheat dish made from?
The cooked wheat dish is made from whole wheat berries: wheat kernels with the bran and germ still present. They are cooked until tender, giving the dish a chewy texture; it is not the same as a dish made with fine wheat flour.
How do you make the cooked wheat dish from whole wheat berries?
Rinse the wheat berries, then simmer them in water until tender. Add hot water if the pot dries out before the grains soften. Season toward the end, since salt added early can make cooking take longer.
Should you soak the wheat before making the cooked wheat dish?
Soaking the wheat berries beforehand is helpful but not essential. It shortens cooking and helps the kernels soften more evenly; without soaking, simmer the cooked wheat dish longer and add hot water as needed.
Is the cooked wheat dish the same as bulgur?
No. The cooked wheat dish uses whole wheat berries, while bulgur is wheat that has been cooked, dried, and usually cracked. They differ in texture and cooking time, so bulgur is not a direct swap in every recipe.
Can you make the cooked wheat dish in a pressure cooker?
Yes, a pressure cooker can cook the wheat berries for the cooked wheat dish. Leave ample room because the grains absorb water and may foam, and follow the cooker’s instructions for liquid amounts and safe pressure release.
Why are the wheat berries in the cooked wheat dish still tough?
The berries may need more water or more cooking time, especially if they are older or were not soaked. Keep simmering and add hot water as needed; wait until they soften before adding acidic ingredients such as tomatoes or lemon.
Can you freeze the cooked wheat dish?
Yes, the cooked wheat dish freezes well in airtight portions once cooled. The wheat may be softer after thawing, so reheat it with a splash of water and stir to restore a moist, even texture.
How long does the cooked wheat dish keep in the refrigerator?
The cooked wheat dish keeps for about three to four days when refrigerated promptly in a covered container. Discard it if it has been left at room temperature for an extended period, and reheat leftovers until steaming throughout.
What goes well with the cooked wheat dish?
The cooked wheat dish pairs well with roasted vegetables, beans, or grilled fish, depending on the meal. For a Turkish-style plate, serve it alongside yogurt or a vegetable dish; add herbs or lemon to brighten its earthy flavor.
Can the cooked wheat dish replace rice in a meal?
Yes, the cooked wheat dish can take the place of rice as a hearty side, but it has a chewier texture and a more pronounced wheat flavor. Because the berries need more cooking than rice, prepare them separately rather than swapping them into a quick rice recipe.
Cooked wheat dish Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
2.6mg · 16% DV
Biotin
4µg · 13% DV
Folate
50µg · 13% DV
Minerals
Selenium
60µg · 109% DV
Manganese
2mg · 87% DV
Copper
0.4mg · 44% DV
Phosphorus
240mg · 34% DV
Potassium ⭐
214mg · 6% DV
Sodium
10mg · 0% DV
Cooked wheat dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked wheat dish
To burn the 222 calories in 1 serving (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 Cooked wheat dish?
Cooked wheat dish is made by soaking and simmering whole wheat berries until tender. Across Anatolia, wheat cooked this way is a familiar home-cooked grain, served plain or incorporated into other dishes; it is also related to the wheat used in preparations such as keşkek.
The grains become soft yet pleasantly chewy, with a mild, earthy flavour that works well alongside savoury foods. Serve it as a side, fold it into soup, or pair it with vegetables and yoghurt. It is a low-fat, fibre-rich grain dish: a 100 g portion provides 3.9 g of fibre. For a lighter meal, cook it without added oil and build the plate around vegetables or a fresh salad.
How Nutritious Is Cooked wheat dish?
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 Cooked wheat dish 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 Cooked wheat dish Contain Allergens?
Contains these allergens:
Which Diets Is Cooked wheat dish 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
Cooked wheat dish Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.