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Plain hedik Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain hedik (170 g) has 253 calories. That works out to 149 calories per 100 g. It contains 53.4 g of carbs, 9.4 g of protein, 0.9 g of fat and 7 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Plain hedik Nutrition Facts
Selected: 1 cup (medium) · 170 g
253
KCAL / 170G
Carbs
53.4g
· 19% DV
Protein
9.4g
· 19% DV
Fat
0.9g
· 1% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 15% · Fat 3%
Plain hedik nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 253 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.5 mg | 0% |
| Total carbohydrate | 53.4 g | 19% |
| Fiber | 7 g | 25% |
| Protein | 9.4 g | 19% |
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 Plain hedik?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 253 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| ½ cup (small) | 85 g | 127 kcal |
| 100 g | 100 g | 149 kcal |
| 1 serving (small) | 120 g | 179 kcal |
| 1 serving (medium) | 200 g | 298 kcal |
| 1.5 cup (large) | 255 g | 380 kcal |
| 1 serving (large) | 300 g | 447 kcal |
| 1 pack (large) | 500 g | 745 kcal |
Calculated from 149 calories per 100 g.
Frequently Asked Questions About Plain hedik
What is plain hedik?
Plain hedik is a traditional Turkish dish of boiled whole wheat kernels, served without added ingredients. It is also associated with celebrations of a baby's first tooth; toppings such as nuts, chickpeas, or pomegranate may be offered separately.
How do you make plain hedik?
To make plain hedik, rinse whole wheat kernels and simmer them in water until tender but still intact. Soaking them beforehand can shorten the cooking time. Drain the kernels when done, or keep a little cooking liquid if you prefer a softer, wetter serving.
Is plain hedik the same as Turkish tooth wheat?
They are often based on the same boiled wheat. “Tooth wheat” refers to hedik served for a baby's first-tooth celebration, and regional versions may include chickpeas or toppings such as nuts, sugar, or pomegranate; plain hedik has no additions mixed in.
What kind of wheat is used for plain hedik?
Plain hedik is usually made with whole, hulled wheat kernels, often the type sold for aşure, a Turkish wheat pudding. Avoid cracked wheat if you want the traditional whole-kernel texture, since broken grains cook faster and can turn soft or mushy.
Do you need to soak wheat before making plain hedik?
Soaking the wheat before making plain hedik is helpful but not essential. A few hours or an overnight soak can make the kernels cook more evenly and reduce cooking time; drain and rinse the soaking water before boiling.
Why is my plain hedik still hard after cooking?
Plain hedik stays hard when the wheat has not simmered long enough or the kernels are particularly old and firm. Add more hot water and continue cooking until tender; soaking the kernels first can also help them soften more evenly.
What do you serve with plain hedik?
Plain hedik can be served with toppings on the side, so each person can choose what to add. Common Turkish accompaniments include walnuts or hazelnuts, cinnamon, sugar, pomegranate, and sometimes chickpeas, especially for a first-tooth celebration.
Is plain hedik served sweet or savory?
Plain hedik itself is neutral, so it can be served either way. For a sweet serving, add toppings such as fruit, nuts, or a little sugar; for a less sweet bowl, enjoy the boiled wheat on its own or alongside savory foods.
How long does plain hedik keep in the refrigerator?
Plain hedik keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it at room temperature for a long time, and discard it if its smell, color, or texture changes.
Can you freeze plain hedik?
Yes, plain hedik can be frozen once it has cooled. Divide it into airtight portions, then thaw it in the refrigerator and reheat with a little water if needed. The wheat may be softer after thawing than when freshly cooked.
Plain hedik Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
B3
2.21mg · 14% DV
B5
0.6mg · 12% DV
B6
0.15mg · 9% DV
Minerals
Manganese
1.44mg · 63% DV
Selenium
34µg · 62% DV
Copper
0.31mg · 34% DV
Phosphorus
204mg · 29% DV
Potassium ⭐
255mg · 8% DV
Sodium
8.5mg · 0% DV
Plain hedik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain hedik
To burn the 253 calories in 1 cup (medium) (170 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 Plain hedik?
Plain hedik is made by simmering whole wheat kernels until tender. It is a traditional food in Turkey, especially associated with the Anatolian custom of preparing hedik for a child’s first-tooth celebration, when it may be shared with family and guests. The plain version is served without the chickpeas, nuts or other additions that sometimes accompany it.
The kernels stay pleasantly chewy, with a mild, earthy wheat flavour. Eat plain hedik warm or chilled as a snack; in Turkey it may also be offered with tea or dressed up for a celebration. It provides fibre and plant protein, with 4.1 g of fibre per 100 g. For a more substantial bowl, pair it with yoghurt or add nuts and fruit.
How Nutritious Is Plain hedik?
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 Plain hedik 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 Plain hedik Contain Allergens?
Contains these allergens:
Which Diets Is Plain hedik 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
Plain hedik Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.