Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Maraş firik Calories
Smoky green wheat product, rich in fiber and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Maraş firik (180 g) has 612 calories. That works out to 340 calories per 100 g. It contains 129.6 g of carbs, 22.5 g of protein, 3.2 g of fat and 18 g of fiber. Its 5.6 mg of Manganese covers 243% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Maraş firik Nutrition Facts
Selected: 1 cup (chopped) · 180 g
612
KCAL / 180G
Carbs
129.6g
· 47% DV
Protein
22.5g
· 45% DV
Fat
3.2g
· 4% DV
Fiber
18g
· 64% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
Maraş firik nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 612 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 129.6 g | 47% |
| Fiber | 18 g | 64% |
| Protein | 22.5 g | 45% |
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 Chopped Maraş firik?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 612 kcal |
| 1 tablespoon (whole) | 12 g | 41 kcal |
| 1 piece (small) | 60 g | 204 kcal |
| ½ cup (chopped) | 90 g | 306 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 150 g | 510 kcal |
| 1 serving (large) | 220 g | 748 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Maraş firik
What is Maraş firik?
Maraş firik is a cracked wheat grain made from wheat harvested while still green, then dried over fire or smoke. That preparation gives it a distinctive smoky aroma and a chewy texture when cooked.
How do you cook Maraş firik?
Rinse Maraş firik, then simmer it in water or stock until the grains are tender and have absorbed the liquid. Cooking time and liquid amounts vary with the grain, so check it as it cooks and follow the package directions when available.
Is Maraş firik the same as freekeh?
Maraş firik is closely related to freekeh: both are made from immature green wheat dried over fire. The names and production details vary by region, so Maraş firik refers to a local style rather than necessarily being identical to every freekeh product.
What does Maraş firik taste like?
Maraş firik has a toasted, smoky flavor with a pleasantly chewy bite. Its bold aroma pairs well with savory ingredients such as onions, herbs, stock, roasted vegetables, and meat.
Does Maraş firik need to be soaked before cooking?
No, Maraş firik usually does not need soaking; rinsing it and simmering it is enough. Soaking can shorten cooking time, but drain it first and check the grains early so they do not turn mushy.
Can you use Maraş firik instead of rice?
Yes, Maraş firik can replace rice in many savory dishes, including pilafs and grain bowls. It has a smokier taste and chewier texture, so use a recipe with enough liquid and adjust the cooking time until the grains are tender.
Can Maraş firik be used in a salad?
Yes, cooked and cooled Maraş firik works well in grain salads. Toss it with chopped herbs, vegetables, and a tangy dressing; its smoky flavor makes it especially suitable for salads with roasted vegetables.
Should you rinse Maraş firik before cooking?
Yes, briefly rinse Maraş firik in a sieve under cool water before cooking. This removes loose dust or small debris; drain it well so excess rinsing water does not change the amount of liquid in your recipe.
How should you store uncooked Maraş firik?
Keep uncooked Maraş firik in an airtight container in a cool, dry cupboard, away from moisture and direct sunlight. A tightly sealed container also helps protect its smoky aroma and keeps pests out.
Can cooked Maraş firik be frozen?
Yes, cooked Maraş firik freezes well. Cool it promptly, divide it into meal-sized portions, and freeze in sealed containers; thaw and reheat thoroughly before serving, adding a little water if the grains seem dry.
Maraş firik Vitamins & Minerals
Vitamins
B3
8.64mg · 54% DV
B1
0.63mg · 53% DV
Biotin
10.8µg · 36% DV
B5
1.62mg · 32% DV
Minerals
Manganese
5.58mg · 243% DV
Selenium
50µg · 91% DV
Phosphorus
612mg · 87% DV
Copper
0.54mg · 60% DV
Potassium ⭐
576mg · 17% DV
Sodium
14mg · 1% DV
Maraş firik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maraş firik
To burn the 612 calories in 1 cup (chopped) (180 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 Maraş firik?
Maraş firik is a Turkish grain made from wheat gathered while still green and toasted over fire, which gives it a distinctive smoky flavour. The kernels are cleaned and may be sold whole or cracked. It is associated with the cuisine of Maraş and the wider southeast of Turkey.
When cooked, it stays pleasantly chewy, with a nutty, toasted taste. It is most often served as pilaf, sometimes with chickpeas or meat, and also works in soups and grain salads. In a home kitchen, pair it with roasted vegetables or serve it alongside yoghurt. It is carbohydrate-rich and provides 10 g of fibre per 100 g; use a measured amount of oil for a lighter pilaf.
How Nutritious Is 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 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 Maraş firik Contain Allergens?
Contains these allergens:
Which Diets Is 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
Maraş firik Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.45g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Compare Maraş firik
Foods Similar to Maraş firik
Have another question about 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.