1 cup (whole) of Maraş firik (raw) (170 g) has 578 calories. That works out to 340 calories per 100 g. It contains 115.6 g of carbs, 21.3 g of protein, 3.9 g of fat and 18.7 g of fiber. Its 5.4 mg of Manganese covers 237% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Maraş firik (raw) Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

68g

· 25% DV

Protein

12.5g

· 25% DV

Fat

2.3g

· 3% DV

Fiber

11g

· 39% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 15% · Fat 6%

Maraş firik (raw) Vitamins & Minerals

Vitamins

5.4mg · 34% DV

0.38mg · 32% DV

Biotin

6µg · 20% DV

0.95mg · 19% DV

Minerals

Manganese

3mg · 130% DV

Selenium

42µg · 76% DV

Phosphorus

360mg · 51% DV

Magnesium

138mg · 33% DV

How Nutritious Is Maraş firik (raw)?

Nutrient density

High

68/ 100

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

55/ 100

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.

Maraş firik (raw) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Maraş firik (raw)

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Maraş firik (raw) 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 (raw) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Maraş firik (raw) 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 (raw) Fat Profile

SATURATED

0.38g

MONOUNSATURATED

0.29g

POLYUNSATURATED

1.03g

⚖️

Omega 6:3 ratio 11.9:1

Above the ideal 4:1 (11.9:1).

Compare Maraş firik (raw)

🌾vs🍚

Maraş firik (raw) vs Bulgur Pilaf220 kcal more per 100 g

→🌾vs🍝

Maraş firik (raw) vs Whole wheat pasta216 kcal more per 100 g

→🌾vs🥖

Maraş firik (raw) vs Breadstick70 kcal fewer per 100 g

→🌾vs🥯

Maraş firik (raw) vs SimitSame calories per 100 g

→

Foods Similar to Maraş firik (raw)

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Maraş firik (raw)

How many calories are in raw Maraş firik, and what are its macros?

Per 100 g, raw Maraş firik provides 340 calories. It contains 12.5 g protein, 68 g carbs, 2.3 g fat, and 11 g fiber.

Is raw Maraş firik good for low-GI diets, and does it contain gluten?

Its glycemic index is 45, which is considered low. It does contain gluten, so it is not suitable for gluten-free diets.

Have another question about Maraş firik (raw)?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026