Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cracked Wheat Soup Calories
Traditional Anatolian soup, source of fiber and complex carbs
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 bottle (medium) of Cracked Wheat Soup (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 33.8 g of carbs, 5.5 g of protein, 1.5 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Cracked Wheat Soup?
Cracked Wheat Soup is a rustic Anatolian soup made with yarma: coarsely cracked, usually hulled wheat that softens as it simmers. Recipes vary from household to household; some keep it simple with broth and herbs, while others add chickpeas, meat or yogurt for a richer bowl.
The grains give the soup a thick, pleasantly chewy texture and a mild, comforting taste. In Turkey it is commonly served hot as a filling home-cooked meal, especially in cooler weather, often with herbs and a side of pickles or salad. Its wheat provides fibre and complex carbohydrates, so it makes a satisfying base; add yogurt or a fresh salad alongside for a more rounded meal.
Cracked Wheat Soup Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
13.5g
· 5% DV
Protein
2.2g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
Cracked Wheat Soup Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.8mg · 5% DV
Biotin
1.5µg · 5% DV
B5
0.15mg · 3% DV
Minerals
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Selenium
2.5µg · 5% DV
Phosphorus
38mg · 5% DV
How Nutritious Is Cracked Wheat Soup?
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.
Cracked Wheat Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked Wheat Soup
To burn the 70 calories in 100 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.
Is Cracked Wheat Soup 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 Soup Contain Allergens?
Contains these allergens:
Which Diets Is Cracked Wheat Soup 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 Soup Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Compare Cracked Wheat Soup
Foods Similar to Cracked Wheat Soup
Frequently Asked Questions About Cracked Wheat Soup
What is in Cracked Wheat Soup?
Cracked Wheat Soup is made with cracked wheat, water or broth, and seasonings; recipes may also include chickpeas, vegetables, meat, or yogurt. Its ingredients and texture vary by household and regional tradition.
How do you make Cracked Wheat Soup?
Cracked Wheat Soup is made by simmering cracked wheat in water or broth until tender, then seasoning it and adding any extras such as onions or chickpeas. Soaking the wheat first can shorten cooking time and help it soften evenly.
What is the difference between cracked wheat and bulgur in Cracked Wheat Soup?
Cracked wheat is wheat broken into pieces, while bulgur is wheat that has been cooked, dried, and then cracked. Bulgur usually cooks faster; using it in Cracked Wheat Soup gives the grains a softer, less chewy texture.
Can you make Cracked Wheat Soup with yogurt?
Yes, some versions of Cracked Wheat Soup include yogurt for a tangy, creamy finish. To help prevent the yogurt from curdling, whisk it with a little warm soup before stirring the mixture gradually into the pot.
Where does Cracked Wheat Soup come from?
Cracked Wheat Soup is associated with Anatolian home cooking, where cracked wheat is used in many regional dishes. There is no single recipe or place of origin; local versions differ in their use of yogurt, chickpeas, herbs, and broth.
Why is the wheat in Cracked Wheat Soup still hard?
The wheat in Cracked Wheat Soup may stay hard if it was not soaked or simmered long enough. Rinse and soak the grains before cooking, then continue simmering until tender; add more hot liquid if the pot becomes too thick.
Can Cracked Wheat Soup be made vegan?
Yes, Cracked Wheat Soup can be made vegan by using water or vegetable broth and leaving out meat, dairy, and yogurt. Onion, herbs, and spices add flavor, while chickpeas make a useful addition to some versions.
What do you serve with Cracked Wheat Soup?
Cracked Wheat Soup pairs well with a crisp salad, pickles, or bread. If you are serving a yogurt-based version, fresh herbs or a simple vegetable side can balance the meal without adding another creamy dish.
How long does Cracked Wheat Soup keep in the fridge?
Cracked Wheat Soup generally keeps for 3–4 days in a covered container in the refrigerator when cooled and stored promptly. The grains absorb liquid as it sits, so stir in a little water or broth when reheating.
Can you freeze Cracked Wheat Soup?
Yes, you can freeze Cracked Wheat Soup, although the wheat may become softer and the soup thicker after thawing. Freeze it in meal-sized portions, thaw it in the refrigerator, and loosen it with water or broth as you reheat it.
Have another question about Cracked Wheat Soup?
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.