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Cracked wheat cooked with ayran Calories
Hearty cracked wheat cooked with a cultured yogurt drink
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cracked wheat cooked with ayran (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 34.8 g of carbs, 7.5 g of protein, 4.4 g of fat and 5.7 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cracked wheat cooked with ayran Nutrition Facts
Selected: 1 cup (medium) · 220 g
202
KCAL / 220G
Carbs
34.8g
· 13% DV
Protein
7.5g
· 15% DV
Fat
4.4g
· 6% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 14% · Fat 19%
Cracked wheat cooked with ayran nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.07 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 5.7 g | 20% |
| Protein | 7.5 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.
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How Many Calories in 1 Cup of Cracked wheat cooked with ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 202 kcal |
| 1 tablespoon (grated) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 160 g | 147 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 serving (medium) | 220 g | 202 kcal |
| 1 cup (large) | 280 g | 258 kcal |
| 1 serving (large) | 320 g | 294 kcal |
| 1 bottle (whole) | 500 g | 460 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Cracked wheat cooked with ayran
What is cracked wheat cooked with ayran?
Cracked wheat cooked with ayran is a hearty dish made by cooking cracked wheat with ayran, a savory fermented yogurt drink. The wheat softens and absorbs the tangy liquid, creating a thicker, more filling dish than drinking ayran alongside plain wheat.
How do you keep ayran from curdling in cracked wheat cooked with ayran?
Keep the heat low and stir cracked wheat cooked with ayran as you add the ayran gradually. A sudden boil or sharp temperature change can make the cultured dairy separate, so warm the dish gently and take it off the heat once hot.
Should you soak the wheat before making cracked wheat cooked with ayran?
Soaking the wheat beforehand helps cracked wheat cooked with ayran cook more evenly and reduces the time needed to soften the grains. If you skip soaking, cook the wheat until tender before adding the ayran, and allow for a longer cooking time.
How is cracked wheat cooked with ayran different from ayran aş?
Cracked wheat cooked with ayran centers on wheat simmered with the yogurt drink and tends to be thick. Ayran aş is generally a regional yogurt-based soup, often made with ingredients such as herbs or legumes; recipes and names vary across Türkiye.
Can you use yogurt instead of ayran in cracked wheat cooked with ayran?
Yes, you can use yogurt loosened with water in cracked wheat cooked with ayran, but the result will be thicker and may taste less like the original. Thin the yogurt until pourable, then stir it in gradually over low heat to reduce the chance of separation.
Can cracked wheat cooked with ayran be served cold?
Yes, cracked wheat cooked with ayran can be served cold as well as warm. Chill it after cooking; the wheat will continue to absorb liquid, so stir in a little ayran before serving if the texture has become too thick.
What kind of cracked wheat works best for cracked wheat cooked with ayran?
Coarse cracked wheat gives cracked wheat cooked with ayran a pleasantly hearty texture, while finer cracked wheat softens faster and makes the dish thicker. Whichever grind you use, cook the wheat until tender before adding ayran gently.
What can you serve with cracked wheat cooked with ayran?
Serve cracked wheat cooked with ayran with a fresh salad, pickles, or roasted vegetables. These sides balance its tangy, filling character; grilled meat or vegetables can also turn it into a more substantial meal.
How should you store leftover cracked wheat cooked with ayran?
Store leftover cracked wheat cooked with ayran in a covered container in the refrigerator once it has cooled, and eat it within a few days. Reheat it gently while stirring; add a splash of ayran or water if it has thickened.
Can bulgur replace cracked wheat in cracked wheat cooked with ayran?
Yes, bulgur can replace cracked wheat in a similar dish, but cracked wheat cooked with ayran will have a different texture. Bulgur softens more quickly and may make the mixture softer, so check it often and add the ayran only after it is cooked.
Cracked wheat cooked with ayran Vitamins & Minerals
Vitamins
B3
2.42mg · 15% DV
B1
0.15mg · 13% DV
Biotin
3.52µg · 12% DV
B12
0.26µg · 11% DV
Minerals
Manganese
0.99mg · 43% DV
Phosphorus
172mg · 25% DV
Selenium
13µg · 24% DV
Copper
0.2mg · 22% DV
Sodium
264mg · 11% DV
Potassium ⭐
211mg · 6% DV
Cracked wheat cooked with ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked wheat cooked with ayran
To burn the 202 calories in 1 cup (medium) (220 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 Cracked wheat cooked with ayran?
Cracked wheat cooked with ayran brings together coarsely cracked wheat and ayran, the tangy cultured yogurt drink used in Turkish cooking. The wheat softens as it simmers, while the ayran gives the dish a gentle sourness and a pleasantly hearty texture. It is a simple, nourishing home-style preparation rather than a highly seasoned dish.
In Turkey, it can be served warm as a filling bowl or alongside other dishes; a fresh salad or pickles make a bright contrast. Its cracked wheat provides fibre and most of its carbohydrates, making it a satisfying choice for a meat-free meal. For a looser, milder result, thin the ayran with a little water and season gradually.
How Nutritious Is Cracked wheat cooked with ayran?
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 Cracked wheat cooked with ayran 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 Cracked wheat cooked with ayran Contain Allergens?
Contains these allergens:
Which Diets Is Cracked wheat cooked with ayran 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
Cracked wheat cooked with ayran Fat Profile
SATURATED
2.2g
MONOUNSATURATED
1.21g
POLYUNSATURATED
1.43g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.