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Thin whole-wheat flatbread sheet; provides complex carbohydrates and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Whole wheat yufka (60 g) has 172 calories. That works out to 286 calories per 100 g. It contains 33.5 g of carbs, 5.6 g of protein, 1.7 g of fat and 4.9 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
172
KCAL / 60G
Carbs
33.5g
· 12% DV
Protein
5.6g
· 11% DV
Fat
1.7g
· 2% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 33.5 g | 12% |
| Fiber | 4.9 g | 18% |
| Protein | 5.6 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 172 kcal |
| 0.25 piece (quarter) | 15 g | 43 kcal |
| 1 piece (small) | 30 g | 86 kcal |
| ½ piece (half) | 30 g | 86 kcal |
| 1 piece (large) | 90 g | 257 kcal |
| 100 g | 100 g | 286 kcal |
| 1 piece (extra large) | 120 g | 343 kcal |
| 1 serving (double) | 120 g | 343 kcal |
Calculated from 286 calories per 100 g.
Whole wheat yufka is a thin Turkish flatbread sheet made with whole wheat flour. It has a darker color and nuttier grain flavor than white-flour yufka, and is commonly folded, filled, or layered in savory dishes.
No, whole wheat yufka and phyllo are related but not identical. Yufka sheets are generally sturdier and thicker than the very thin, delicate layers used for phyllo pastries, so they may handle differently in recipes.
Whole wheat yufka works well for Turkish börek, gözleme, and filled wraps. You can layer it with savory fillings for baking or fold a filling inside and cook it in a pan; its whole-grain flavor suits cheese and vegetables.
Yes, whole wheat yufka can be used for börek. Layer the sheets with your chosen filling and brush between layers with oil or a suitable sauce; the finished pastry will have a more pronounced grain flavor than börek made with white yufka.
Store fresh whole wheat yufka sealed in the refrigerator, and keep dried sheets sealed in a cool, dry place. Once a package is opened, close it tightly to limit air exposure, which can dry the sheets and make them brittle.
Yes, whole wheat yufka can be frozen. Separate the sheets with baking paper, seal them in a freezer-safe bag, and thaw the package before opening it; this helps prevent the sheets from sticking together or tearing.
Keep whole wheat yufka covered whenever you are not using it. Work with one sheet at a time and cover the rest with a clean cloth or wrap; exposed sheets dry quickly and become harder to fold without cracking.
Whole wheat yufka often tears because it has dried out or is being folded while stiff and cold. Keep unused sheets covered, and, if the recipe allows, lightly moisten a dry sheet and let it rest briefly before handling.
Ready-to-use whole wheat yufka is usually cooked on a griddle during production, so it can be eaten as is or cooked again in a recipe. If you have raw yufka dough rather than prepared sheets, cook it before eating.
Yes, whole wheat yufka can work as a wrap, especially when the sheet is soft and flexible. Add the filling, fold or roll it, and warm it briefly if needed; very dry or brittle sheets are more likely to crack.
Vitamins
B1
0.25mg · 21% DV
B3
3.36mg · 21% DV
B6
0.18mg · 11% DV
Biotin
2.4µg · 8% DV
Minerals
Manganese
1.44mg · 63% DV
Selenium
23µg · 42% DV
Phosphorus
159mg · 23% DV
Copper
0.17mg · 19% DV
Sodium
252mg · 11% DV
Potassium ⭐
138mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 172 calories in 1 piece (medium) (60 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.
Whole wheat yufka is a thin Turkish flatbread sheet made from whole wheat flour, typically rolled out and cooked on a hot griddle. Its darker colour and familiar soft, flexible form make it a whole-grain take on the yufka used in Turkish home cooking and bakeries.
Fold it around cheese, greens or other fillings for a quick wrap, or use it to make gözleme and layered börek. In Turkey, it can appear at breakfast or as a filling snack; elsewhere, it works much like a pliable flatbread for wraps and savoury pastries. It supplies complex carbohydrates and more fibre than a refined-flour sheet. For a lighter meal, fill it with vegetables and a modest amount of cheese, then cook with little oil.
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.
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.
NOVA 3
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.
Contains these allergens:
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
SATURATED
0.27g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.