Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cracked wheat salad Calories
Fiber-rich cracked wheat salad with moderate plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cracked wheat salad (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 38.5 g of carbs, 6.5 g of protein, 3.8 g of fat and 7.4 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Cracked wheat salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
6.5g
· 13% DV
Fat
3.8g
· 5% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 12% · Fat 16%
Cracked wheat salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 7.4 g | 26% |
| Protein | 6.5 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 Serving of Cracked wheat salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 2 tablespoon (diced) | 36 g | 42 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (medium) | 160 g | 189 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Cracked wheat salad
What is cracked wheat salad made of?
Cracked wheat salad is made with cooked cracked wheat mixed with vegetables, herbs, and a dressing. Common additions include parsley, scallions, tomatoes, cucumber, olive oil, and lemon, though recipes vary. Coarser wheat gives the salad a chewier texture than fine bulgur.
How do you cook cracked wheat for cracked wheat salad?
Cook cracked wheat in water until tender but still holding its shape, then drain it well and let it cool before mixing. Cooking time varies with the grain size and product, so taste it as it cooks rather than relying on a fixed time.
Is cracked wheat salad the same as tabbouleh?
No, cracked wheat salad is a broader dish, while tabbouleh is a specific parsley-heavy salad traditionally made with fine bulgur, lemon, and tomatoes. Cracked wheat salad often uses larger wheat pieces and can include a wider range of vegetables and herbs.
How do you keep cracked wheat salad from getting mushy?
To keep cracked wheat salad from getting mushy, stop cooking the wheat as soon as it is tender and drain it thoroughly. Cool it before adding vegetables and dressing, and add the dressing gradually. Excess cooking and trapped water are the main causes of a soft, soggy salad.
Can you eat cracked wheat salad cold?
Yes, cracked wheat salad is usually served cold or at room temperature. Chilling lets the wheat absorb some of the dressing while keeping the dish refreshing. If it has been refrigerated, stir it before serving and add a little lemon juice if the flavors seem muted.
What dressing goes well with cracked wheat salad?
A lemon and olive oil dressing works especially well with cracked wheat salad. Fresh herbs, black pepper, sumac, or a little pomegranate molasses can add extra flavor. Add the dressing gradually so the wheat stays distinct rather than becoming wet and heavy.
Can you make cracked wheat salad ahead of time?
Yes, you can cook the wheat and prepare most of the other ingredients ahead. For the freshest texture, refrigerate them separately and mix in delicate herbs and dressing shortly before serving. This helps prevent the greens from wilting and the salad from becoming watery.
How long does cracked wheat salad last in the fridge?
Cracked wheat salad generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving the salad out for an extended time. If its smell or appearance has changed, discard it instead of tasting it.
What can you serve with cracked wheat salad?
Cracked wheat salad pairs well with grilled vegetables, roasted meat, fish, or legumes. It can also be served as a light meal with a protein-rich side. Its lemony, herb-filled flavor complements richer dishes particularly well.
Is cracked wheat salad good for weight loss?
Cracked wheat salad can make a filling meal because its wheat and vegetables provide fiber, but it does not cause weight loss by itself. The amount of oil and any extra ingredients affect how substantial the dish is, so pair a moderate portion with a source of protein.
Cracked wheat salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B3
2.52mg · 16% DV
Vitamin C
12.24mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
1.12mg · 49% DV
Selenium
16µg · 29% DV
Copper
0.22mg · 24% DV
Phosphorus
166mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Cracked wheat salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked wheat salad
To burn the 212 calories in 1 serving (medium) (180 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 salad?
Cracked wheat salad is a Turkish-style grain salad made with cooked coarse wheat, often mixed with fresh vegetables, herbs, lemon juice and olive oil. The exact combination varies from kitchen to kitchen, and the wheat is usually cooked until tender but still pleasantly chewy.
It is commonly served cool or at room temperature as a side dish or part of a shared meal, alongside grilled foods, beans or other salads. Its wheat base makes it a fibre-rich choice with a moderate amount of plant protein; a 100 g portion provides 4.1 g of fibre. For a lighter version, use olive oil sparingly and add extra herbs, lemon and crisp vegetables.
How Nutritious Is Cracked wheat salad?
Nutrient density
High
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 salad 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 salad Contain Allergens?
Contains these allergens:
Which Diets Is Cracked wheat salad 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
Cracked wheat salad Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.83g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Compare Cracked wheat salad
Foods Similar to Cracked wheat salad
Have another question about Cracked wheat salad?
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.