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Traditional Anatolian boiled cracked wheat dish, often served with butter and yogurt.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Hasil (220 g) has 260 calories. That works out to 118 calories per 100 g. It contains 49.3 g of carbs, 7 g of protein, 4 g of fat and 5.9 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
260
KCAL / 220G
Carbs
49.3g
· 18% DV
Protein
7g
· 14% DV
Fat
4g
· 5% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 11% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0.07 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 49.3 g | 18% |
| Fiber | 5.9 g | 21% |
| Protein | 7 g | 14% |
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 serving (medium) | 220 g | 260 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (small) | 110 g | 130 kcal |
| 1 cup (medium) | 180 g | 212 kcal |
| 1 serving (large) | 300 g | 354 kcal |
| 1 bottle (jumbo) | 450 g | 531 kcal |
Calculated from 118 calories per 100 g.
Hasil is a traditional Anatolian dish made by boiling cracked wheat until it becomes soft and thick. It is commonly served hot with melted butter and yogurt, though the exact preparation varies from one household or region to another.
Cook cracked wheat in water until the grains are very tender and the mixture is thick, stirring occasionally so it does not stick. Add hot water if it becomes too dense before the wheat is cooked, then serve it warm.
Hasil is usually made with coarsely cracked wheat, often called yarma or dövme in Turkish. It is not typically made with fine bulgur, which cooks more quickly and gives the dish a different texture.
Hasil is generally a thick boiled-wheat dish, while keskek is cooked for a long time and pounded until it becomes more cohesive and smooth. Keskek is often made with meat and served at communal celebrations; Hasil is usually simpler.
Yes, yogurt is a common accompaniment to Hasil. It is usually served on the side or added to the wheat at the table, so the hot, thick dish can be enjoyed with a cool, tangy contrast.
Hasil is served hot, often with a hollow made in the center for melted butter. Yogurt is commonly served alongside it. Regional and family customs differ, so the butter and yogurt may be added directly or kept separate.
Yes, a pressure cooker can cook the cracked wheat for Hasil until tender, but it needs less water and time than an uncovered pot. Follow your cooker’s instructions, release pressure safely, and add hot water if the finished dish is too thick.
Yes, you can serve Hasil without butter, although melted butter is a familiar traditional topping. Try it with yogurt and herbs instead, or add a small amount of olive oil for a lighter-tasting version.
Refrigerate leftover Hasil in a covered container once it has cooled, and eat it within a few days. Keep yogurt and butter separate until serving; they are easier to add after reheating the wheat.
Yes, plain Hasil can be frozen in portions, although thawing may make its texture softer. Thaw it in the refrigerator and reheat gently; stir in a little water if the wheat has thickened. Add yogurt after reheating.
Vitamins
B3
2.64mg · 17% DV
Biotin
3.96µg · 13% DV
B1
0.15mg · 13% DV
B6
0.18mg · 11% DV
Minerals
Manganese
1.36mg · 59% DV
Selenium
18µg · 33% DV
Phosphorus
189mg · 27% DV
Copper
0.24mg · 27% DV
Sodium
308mg · 13% DV
Potassium ⭐
163mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 260 calories in 1 serving (medium) (220 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.
Hasil is a traditional Anatolian dish made by simmering cracked wheat in water until tender. It is often finished with melted butter and served with yogurt, though the consistency and accompaniments can vary by region and household.
Usually eaten warm, it has a soft, hearty texture and works as a simple main dish or a filling side. Cracked wheat makes it mainly a source of carbohydrates, with some fibre and protein. For a lighter serving, use butter sparingly and add plain yogurt at the table; it also pairs well with fresh herbs or a crisp salad.
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 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.
Contains these allergens:
Vegan
— Not 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
1.76g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.