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Cracked Wheat Spread Calories
Fiber-rich grain spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Cracked Wheat Spread (20 g) has 17 calories. That works out to 83 calories per 100 g. It contains 3.5 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.5 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cracked Wheat Spread Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
17
KCAL / 20G
Carbs
3.5g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
Cracked Wheat Spread nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.6 g | 1% |
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 Tablespoon of Cracked Wheat Spread?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 17 kcal |
| 1 tablespoon (thin) | 15 g | 12 kcal |
| 2 tablespoon (double) | 40 g | 33 kcal |
| 3 tablespoon (triple) | 60 g | 50 kcal |
| 0.25 cup (quarter) | 60 g | 50 kcal |
| 100 g | 100 g | 83 kcal |
| ½ cup (half) | 120 g | 100 kcal |
| 1 serving (medium) | 150 g | 125 kcal |
| 1 cup (whole) | 240 g | 199 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Cracked Wheat Spread
What is cracked wheat spread?
Cracked wheat spread is a thick preparation made by cooking cracked wheat until soft and then mashing it. It is a minimally processed, grain-based food, though ingredients and texture can vary between recipes.
How do you make cracked wheat spread?
To make cracked wheat spread, rinse the cracked wheat, simmer it in water until tender, and mash it to the texture you like. Add water gradually, since the mixture can thicken as it cools.
Is cracked wheat spread the same as bulgur?
No. Cracked wheat spread is a cooked, mashed preparation, while bulgur is a grain product, usually made from wheat that has been parboiled, dried, and cracked. They may look similar, but they are not interchangeable in every recipe.
How do you eat cracked wheat spread?
Cracked wheat spread can be eaten plain or topped with yogurt, olive oil, herbs, or spices. Its thick texture also makes it suitable as a bread topping or as a grain-based side with a meal.
Can cracked wheat spread be used instead of hummus?
Yes, you can serve cracked wheat spread on bread or with vegetables as you might hummus, but the taste and texture are different. Add olive oil, herbs, or seasoning to suit the way you plan to serve it.
Should cracked wheat spread be served hot or cold?
Cracked wheat spread can be served either warm or chilled. Warm it gently if it has been refrigerated, or loosen it with a little water if it has thickened; add fresh toppings just before serving.
Can cracked wheat spread be added to soup?
Yes, stir cracked wheat spread into soup to add body and a mild wheat flavor. Add it near the end of cooking because it is already cooked and can make the soup thicker as it heats.
How should you store cracked wheat spread?
Store cracked wheat spread in a covered container in the refrigerator once it has cooled. Use a clean spoon when serving, and discard it if you notice mold, an unusual smell, or a change in appearance.
Can you freeze cracked wheat spread?
Yes, freeze cracked wheat spread in sealed, freezer-safe portions. Its texture may become thicker or less smooth after thawing, so stir it well and add a little water if needed.
Does cracked wheat spread keep you full?
It can help make a meal more filling because cracked wheat contains fiber. Pairing the spread with vegetables or a protein-rich food can make a more satisfying meal than eating it on its own.
Cracked Wheat Spread Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B3
0.22mg · 1% DV
Biotin
0.36µg · 1% DV
B6
0.01mg · 1% DV
Minerals
Manganese
0.1mg · 4% DV
Selenium
2.2µg · 4% DV
Phosphorus
17mg · 2% DV
Copper
0.02mg · 2% DV
Potassium ⭐
12mg · 0% DV
Sodium
0.6mg · 0% DV
Cracked Wheat Spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked Wheat Spread
To burn the 17 calories in 1 tablespoon (medium) (20 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 Spread?
Cracked Wheat Spread is a soft preparation of coarsely broken wheat cooked until tender and mashed to a spoonable consistency. It draws on Turkish uses of yarma, a traditional cracked-wheat grain also found in dishes such as soups, keşkek and aşure.
Its texture is soft with a little graininess, and its flavour is mild and wheaty. It can be served warm or chilled, plain or alongside savoury foods; yogurt and vegetables make easy accompaniments. It provides some fibre and is low in fat, so it works as a simple grain-based side or snack. Add herbs or spices for more flavour without making the serving heavier.
How Nutritious Is Cracked Wheat Spread?
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 Spread 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 Spread Contain Allergens?
Contains these allergens:
Which Diets Is Cracked Wheat Spread 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 Spread Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.