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Traditional boiled wheat-based stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Hedik stew (240 g) has 283 calories. That works out to 118 calories per 100 g. It contains 56.2 g of carbs, 8.6 g of protein, 2.6 g of fat and 7.7 g of fiber. Its 1.6 mg of Manganese covers 68% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
283
KCAL / 240G
Carbs
56.2g
· 20% DV
Protein
8.6g
· 17% DV
Fat
2.6g
· 3% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 56.2 g | 20% |
| Fiber | 7.7 g | 28% |
| Protein | 8.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 283 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 150 g | 177 kcal |
| 1 cup (small) | 180 g | 212 kcal |
| 1 serving (medium) | 250 g | 295 kcal |
| 1 cup (large) | 320 g | 378 kcal |
| 1 serving (large) | 350 g | 413 kcal |
| 1 bottle (jumbo) | 500 g | 590 kcal |
Calculated from 118 calories per 100 g.
Hedik stew is a traditional Turkish dish made by boiling whole wheat kernels until tender. Recipes vary, and some include chickpeas or other additions; it is also associated with celebrations of a baby's first tooth.
To make hedik stew, simmer soaked wheat kernels in water until soft. If your recipe includes chickpeas, cook them until tender as well, then combine them and serve the mixture with some cooking liquid or drained.
Wheat kernels are the essential ingredient in hedik stew. Chickpeas are a common addition, while toppings and seasonings vary by household; sweet versions may include sugar or nuts, and savory versions may be kept simple.
Hedik stew is traditionally shared to celebrate a baby's first tooth. The gathering is often called a first-tooth celebration, and guests may be offered the boiled wheat with toppings such as nuts or sweets.
Often, yes: both names can refer to boiled wheat served for a baby's first-tooth celebration. Diş buğdayı more directly names the Turkish custom, while hedik can refer to the wheat dish itself.
Hedik stew can be served either sweet or savory. For a sweet bowl, people may add sugar, dried fruit, or nuts; savory preparations are often simpler and may include chickpeas.
Hedik stew is often served with toppings rather than a separate side dish. Try walnuts, hazelnuts, pomegranate seeds, or a little sugar for a sweet version, or serve a savory version with chickpeas.
Yes, you can cook hedik stew ahead and add the toppings just before serving. Chilling it can make the wheat firmer, so stir in a little water while reheating if you want a softer consistency.
Store leftover hedik stew in a covered container in the refrigerator once it has cooled. Use a clean serving spoon, and eat it within a few days; add a splash of water when reheating if it has thickened.
Yes, hedik stew can be frozen in airtight portions. The wheat may become softer after thawing, so freeze it without delicate toppings and stir it well while reheating.
Vitamins
B3
3.12mg · 20% DV
B1
0.22mg · 18% DV
Biotin
4.8µg · 16% DV
B6
0.19mg · 11% DV
Minerals
Manganese
1.56mg · 68% DV
Selenium
26µg · 47% DV
Phosphorus
230mg · 33% DV
Copper
0.29mg · 32% DV
Sodium
432mg · 19% DV
Potassium ⭐
221mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 283 calories in 1 cup (medium) (240 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.
Hedik stew is a traditional Turkish dish of wheat kernels simmered until tender. Recipes vary by region and household; some include chickpeas. It is also associated with “diş hediği,” a Turkish celebration of a child’s first tooth, when the cooked wheat is shared with family and neighbours.
The grains stay pleasantly chewy, while the bowl is hearty and soft rather than soupy. It is usually served warm, either as a simple dish or alongside other foods. Since wheat is the main ingredient, it is largely a source of carbohydrates, with some fibre and a more modest amount of protein. For a balanced meal, serve it with fresh vegetables or yogurt; use little added oil for a lighter bowl.
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
✓ 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
0.43g
MONOUNSATURATED
0.38g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.