Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fresh Maraş firik Calories
Young wheat product, fresh and fiber-rich grain
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fresh Maraş firik (160 g) has 192 calories. That works out to 120 calories per 100 g. It contains 38.4 g of carbs, 6.7 g of protein, 1.3 g of fat and 7.2 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fresh Maraş firik Nutrition Facts
Selected: 1 cup (medium) · 160 g
192
KCAL / 160G
Carbs
38.4g
· 14% DV
Protein
6.7g
· 13% DV
Fat
1.3g
· 2% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Fresh Maraş firik nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 7.2 g | 26% |
| Protein | 6.7 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 Cup of Fresh Maraş firik?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 192 kcal |
| 1 tablespoon (shredded) | 15 g | 18 kcal |
| 1 piece (mini) | 35 g | 42 kcal |
| 1 serving (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 cup (small) | 120 g | 144 kcal |
| 1 serving (medium) | 160 g | 192 kcal |
| 1 cup (large) | 220 g | 264 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fresh Maraş firik
What is fresh Maraş firik?
Fresh Maraş firik is young wheat harvested before the grain fully ripens. Unlike dried or roasted firik, it is sold fresh and is generally cooked before eating.
How do you cook fresh Maraş firik?
Rinse fresh Maraş firik, then simmer it in water or stock until the grains are tender. You can cook it pilaf-style with sautéed onion; check the texture as it cooks and add hot liquid if the pot becomes dry.
Is fresh Maraş firik the same as bulgur?
No. Fresh Maraş firik comes from young, unripe wheat, while bulgur is made from mature wheat that is processed and cracked. Fresh firik is moister and has a greener grain flavor, so it may need different cooking adjustments.
Is fresh Maraş firik the same as freekeh?
They are related young-wheat foods, but fresh Maraş firik is sold fresh, whereas freekeh is typically roasted and dried before the grain is separated. That difference changes its moisture, flavor, storage, and cooking needs.
Do you need to soak fresh Maraş firik before cooking?
Usually, fresh Maraş firik does not need a long soak; rinse it and cook it directly. If the grains seem unusually firm, a brief soak can help, but the required cooking time varies with their size and freshness.
Can fresh Maraş firik replace bulgur in a recipe?
Yes, fresh Maraş firik can stand in for bulgur in pilafs, soups, and grain salads, but it may absorb liquid differently. Add cooking liquid gradually and cook until tender rather than relying on bulgur’s usual timing.
How should you store fresh Maraş firik?
Keep fresh Maraş firik in a sealed container in the refrigerator and use it promptly because it is a moist, fresh grain. Discard it if it develops mold, an unpleasant sour smell, or a slimy texture.
Can you freeze fresh Maraş firik?
Yes, fresh Maraş firik can be frozen in airtight, meal-sized portions. Thaw it in the refrigerator before cooking, and avoid refreezing it after thawing.
Should you rinse fresh Maraş firik before cooking?
Yes, rinse fresh Maraş firik gently under cold water and drain it before cooking. Handle the grains carefully so they do not get crushed, and remove any debris you notice while rinsing.
Can you eat fresh Maraş firik raw?
It is better to cook fresh Maraş firik rather than eat it raw. Cooking softens the grains and makes them easier to eat; uncooked wheat can be tough and less comfortable to digest.
Fresh Maraş firik Vitamins & Minerals
Vitamins
B3
3.36mg · 21% DV
B1
0.19mg · 16% DV
Biotin
4.8µg · 16% DV
B5
0.72mg · 14% DV
Minerals
Manganese
1.44mg · 63% DV
Copper
0.26mg · 29% DV
Phosphorus
192mg · 27% DV
Selenium
13µg · 24% DV
Potassium ⭐
224mg · 7% DV
Sodium
8mg · 0% DV
Fresh Maraş firik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Maraş firik
To burn the 192 calories in 1 cup (medium) (160 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 Fresh Maraş firik?
Fresh Maraş firik is young wheat harvested in the Kahramanmaraş region of southeastern Turkey, before the grains fully ripen and harden. It belongs to the local firik tradition; firik is commonly associated with green wheat grains roasted over a fire, though this fresh version is used while still tender.
The grains have a pleasantly chewy bite and are generally cooked rather than eaten raw. In Turkey, they can go into pilaf, soups, or hearty dishes with meat or legumes. It brings fibre as well as filling carbohydrates to a meal, with 4.5 g of fibre per 100 g. Pair it with vegetables or beans for a satisfying plant-based dish, or serve it alongside grilled meat.
How Nutritious Is Fresh Maraş firik?
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 Fresh Maraş firik 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 Fresh Maraş firik Contain Allergens?
Contains these allergens:
Which Diets Is Fresh Maraş firik 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
Fresh Maraş firik Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
Compare Fresh Maraş firik
Foods Similar to Fresh Maraş firik
Have another question about Fresh Maraş firik?
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.