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Hasmamül Calories
Mixed grains, high fiber, complex carbohydrates
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Hasmamül (80 g) has 272 calories. That works out to 340 calories per 100 g. It contains 54.4 g of carbs, 8.4 g of protein, 2.8 g of fat and 7.6 g of fiber. Its 1.7 mg of Manganese covers 73% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Hasmamül Nutrition Facts
Selected: 1 cup (medium) · 80 g
272
KCAL / 80G
Carbs
54.4g
· 20% DV
Protein
8.4g
· 17% DV
Fat
2.8g
· 4% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
Hasmamül nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 54.4 g | 20% |
| Fiber | 7.6 g | 27% |
| Protein | 8.4 g | 17% |
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 Cup of Hasmamül?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 272 kcal |
| ½ cup (small) | 40 g | 136 kcal |
| 1 piece (small) | 50 g | 170 kcal |
| 1 serving (small) | 60 g | 204 kcal |
| 1 serving (medium) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 piece (large) | 100 g | 340 kcal |
| 1.5 cup (large) | 120 g | 408 kcal |
| 1 serving (large) | 120 g | 408 kcal |
| 2 cup (extra large) | 160 g | 544 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Hasmamül
What is Hasmamül?
Hasmamül is a mixed-grain food, rather than one single grain. The blend can vary between products or recipes, so there is no fixed list of grains that applies to every Hasmamül.
Can you use Hasmamül instead of rice in pilaf?
Yes, Hasmamül can be used as a pilaf-style grain base, but it may not cook like rice. Cook the mixture until tender and adjust the liquid or cooking time to suit its grains.
Is Hasmamül a good grain for breakfast porridge?
Yes, Hasmamül can be cooked into a breakfast porridge. Simmer it until tender, then serve with milk or a plant-based drink and toppings such as fruit; the cooking time depends on the grain blend.
Can Hasmamül be cooked in a rice cooker?
Yes, you can try cooking Hasmamül in a rice cooker, but mixed grains may need a different cycle or more time than white rice. Check that the grains are tender before serving and add extra cooking time if needed.
How do you stop Hasmamül from getting mushy?
To keep Hasmamül from getting mushy, stop cooking as soon as the grains are tender and drain any excess liquid. Avoid leaving it covered in a hot pot, where residual heat can continue softening the grains.
Can you freeze cooked Hasmamül?
Yes, cooked Hasmamül can be frozen. Cool it promptly, portion it into airtight containers, and thaw it in the refrigerator before reheating; a splash of water can help restore moisture.
How long does cooked Hasmamül last in the refrigerator?
Cooked Hasmamül generally keeps for 3–4 days in the refrigerator when stored promptly in a covered container. Refrigerate it once it has cooled rather than leaving it at room temperature for an extended time.
Does Hasmamül keep you full?
Yes, Hasmamül can make a meal more filling because it contains fiber and complex carbohydrates. Pairing it with a protein-rich food and vegetables can make a more satisfying meal.
Is Hasmamül a healthy food?
Hasmamül can be a nutritious choice as a minimally processed mixed grain, particularly when it replaces a more refined grain. Its fiber and complex carbohydrates make it useful in meals, but it is not a substitute for dietary variety.
Can people with diabetes eat Hasmamül?
People with diabetes can include Hasmamül in a meal, but its carbohydrates can affect blood glucose. Portion size and the foods eaten alongside it matter; anyone adjusting medication or a meal plan should follow their clinician’s guidance.
Hasmamül Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
B3
2.48mg · 16% DV
B6
0.22mg · 13% DV
B5
0.56mg · 11% DV
Minerals
Manganese
1.68mg · 73% DV
Copper
0.22mg · 24% DV
Phosphorus
168mg · 24% DV
Selenium
10µg · 18% DV
Potassium ⭐
216mg · 6% DV
Sodium
4.8mg · 0% DV
Hasmamül Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hasmamül
To burn the 272 calories in 1 cup (medium) (80 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 Hasmamül?
Hasmamül is a mixed-grain food rather than a single type of cereal. The specific grains in the blend are not stated, so its flavour and texture will depend on the mix and how it is cooked. Expect a hearty, grain-forward base that can be made soft or left pleasantly chewy.
Serve it warm as a porridge, or cook it into soups and savoury grain bowls; it can also stand in for other grains alongside vegetables or legumes. Its character is mainly complex carbohydrates, with a useful amount of fibre, making it a filling base for a meal. Pair it with vegetables and a source of protein for a more complete plate.
How Nutritious Is Hasmamül?
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 Hasmamül 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 Hasmamül Contain Allergens?
Contains these allergens:
Which Diets Is Hasmamül 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
Hasmamül Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.56g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.