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Oil-free ashure Calories
Traditional dessert made without added oil, with grains, legumes, and dried fruits
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Oil-free ashure has 128 calories. It contains 28.4 g of carbs, 3.2 g of protein, 0.7 g of fat and 2.9 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Oil-free ashure Nutrition Facts
Selected: 100 g
128
KCAL / 100G
Carbs
28.4g
· 10% DV
Protein
3.2g
· 6% DV
Fat
0.7g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 10% · Fat 4%
Oil-free ashure nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 28.4 g | 10% |
| Fiber | 2.9 g | 10% |
| Protein | 3.2 g | 6% |
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 Serving of Oil-free ashure?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 1 tablespoon (medium) | 20 g | 26 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 cup (small) | 180 g | 230 kcal |
| 1 cup (medium) | 240 g | 307 kcal |
| 1 cup (large) | 320 g | 410 kcal |
| 1 serving (large) | 350 g | 448 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Oil-free ashure
What is oil-free ashure?
Oil-free ashure is a Turkish pudding made by simmering wheat, legumes, dried fruit and other ingredients without adding oil. It is usually served chilled or at room temperature, with toppings such as cinnamon, nuts or pomegranate.
Is oil-free ashure the same as Noah’s pudding?
Yes, ashure is commonly known in English as Noah’s pudding. The name refers to a traditional Turkish dessert of grains, legumes and dried fruit; recipes vary, and oil is not essential to making it.
Which wheat should I use for oil-free ashure?
Use hulled wheat sold as aşurelik wheat or wheat berries for oil-free ashure. These grains hold their shape while releasing starch into the cooking liquid; cracked wheat cooks differently and will give the pudding a less traditional texture.
Can you make oil-free ashure without sugar?
Yes, oil-free ashure can be made without added sugar, since dried fruits contribute natural sweetness. The result will taste less sweet than many traditional versions; taste the cooked mixture before serving and adjust the fruit or sweetener to suit.
Why is my oil-free ashure watery?
Oil-free ashure is often watery because it has not simmered long enough for the wheat to release starch, or because it has too much cooking liquid. Simmer it uncovered to reduce the liquid, remembering that it thickens further as it cools.
Can oil-free ashure be served warm?
Yes, oil-free ashure can be served warm, although it is commonly served chilled or at room temperature. Warm ashure is looser, so let it cool slightly if you want the grains and fruit to settle into a thicker pudding.
Should I soak dried fruit before adding it to oil-free ashure?
Soaking dried fruit is optional when making oil-free ashure. Briefly soaking especially dry fruit softens it and helps remove surface debris; drain it before adding so it does not make the pudding unexpectedly watery.
Can oil-free ashure be made without beans?
Yes, you can leave beans out of oil-free ashure, but the pudding will have a different texture and will be less representative of many traditional recipes. Keep the wheat and other ingredients well cooked, and adjust the liquid as needed.
Does oil-free ashure need oil to thicken?
No, oil-free ashure does not need oil to thicken. The wheat releases starch as it cooks, which thickens the liquid; cooling the pudding makes it firmer still. Simmer it uncovered if it remains too thin.
Why is ashure prepared during Muharram?
Ashure is traditionally prepared and shared during Muharram, the first month of the Islamic calendar. In Turkey, making a large batch to offer to neighbors and family is an important custom; ingredients and recipes differ between households.
Oil-free ashure Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B6
0.08mg · 5% DV
Folate
18µg · 5% DV
Biotin
1.2µg · 4% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.12mg · 13% DV
Phosphorus
62mg · 9% DV
Magnesium
24mg · 6% DV
Potassium ⭐
148mg · 4% DV
Sodium
8mg · 0% DV
Oil-free ashure Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free ashure
To burn the 128 calories in 100 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 Oil-free ashure?
Oil-free ashure is a Turkish version of ashure, a spoonable dessert cooked with grains, legumes and dried fruit, without added oil. Recipes vary by household, but the mixture is usually thick and hearty, with sweetness and texture coming from its fruit and other ingredients.
In Turkey, ashure is commonly served cool or at room temperature, often topped with cinnamon, nuts or pomegranate seeds. It is especially associated with sharing bowls with neighbours and family during the month of Muharram, though people make it at other times too. Oil-free ashure is mainly a carbohydrate-rich dessert, with some fibre and plant protein. It can suit vegan diets; for a lighter serving, keep the portion modest and go easy on rich toppings.
How Nutritious Is Oil-free ashure?
Nutrient density
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.
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 Oil-free ashure 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 Oil-free ashure Contain Allergens?
No known major allergens
Which Diets Is Oil-free ashure 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
Oil-free ashure Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.