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Plain oil-free keşkek Calories
Oil-free, fiber-containing wheat porridge
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plain oil-free keşkek (200 g) has 166 calories. That works out to 83 calories per 100 g. It contains 35.6 g of carbs, 6.8 g of protein, 0.8 g of fat and 7.6 g of fiber. Its 1.2 mg of Manganese covers 54% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Plain oil-free keşkek Nutrition Facts
Selected: 1 serving (medium) · 200 g
166
KCAL / 200G
Carbs
35.6g
· 13% DV
Protein
6.8g
· 14% DV
Fat
0.8g
· 1% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 15% · Fat 4%
Plain oil-free keşkek nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 7.6 g | 27% |
| Protein | 6.8 g | 14% |
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 Plain oil-free keşkek?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 166 kcal |
| 1 tablespoon (medium) | 20 g | 17 kcal |
| 100 g | 100 g | 83 kcal |
| 1 cup (small) | 120 g | 100 kcal |
| 1 serving (small) | 150 g | 125 kcal |
| 1 cup (large) | 240 g | 199 kcal |
| 1 serving (large) | 300 g | 249 kcal |
| 1 serving (extra large) | 400 g | 332 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Plain oil-free keşkek
What is Plain oil-free keşkek?
Plain oil-free keşkek is a thick Turkish wheat dish made by cooking wheat until very soft and mashing it into a porridge-like consistency. This plain version has no added oil and is served without the meat or buttery topping common in many traditional versions.
How is Plain oil-free keşkek traditionally cooked?
Plain oil-free keşkek is cooked slowly in water until the wheat breaks down, then stirred and mashed to make it creamy. Soaking the wheat beforehand can help it soften more evenly; add hot water gradually if the pot becomes too dry.
Is Plain oil-free keşkek the same as Turkish wedding keşkek?
No, Plain oil-free keşkek is a simpler version of the dish often served at Turkish weddings and communal celebrations. Festive keşkek commonly includes meat and may be topped with butter or spiced oil, while this version is made plain without added oil.
Which wheat is best for Plain oil-free keşkek?
Hulled wheat berries sold as keşkeklik wheat are commonly used for Plain oil-free keşkek. Cracked wheat can cook faster but may give a less distinct texture; whichever you use, cook it until the grains are soft enough to mash.
Why is Plain oil-free keşkek sometimes lumpy?
Plain oil-free keşkek can turn lumpy if the wheat has not softened fully or has not been mashed enough. Keep cooking until the grains are very tender, then stir and crush them; a little hot water can help loosen the mixture while you work.
What is the difference between Plain oil-free keşkek and haleem?
Plain oil-free keşkek is a Turkish wheat dish, while haleem is a South Asian dish typically made with wheat, lentils, spices, and meat. Their slow-cooked, thick textures can be similar, but Plain oil-free keşkek is a simpler, unseasoned version without added oil.
What do you serve with Plain oil-free keşkek?
Plain oil-free keşkek goes well with yogurt, pickles, or a fresh salad, which add contrast to its soft, mild texture. It can also accompany a vegetable dish; a rich butter topping is optional, not necessary for this oil-free version.
Can Plain oil-free keşkek be made ahead for a gathering?
Yes, Plain oil-free keşkek can be made ahead and gently reheated before serving. It thickens as it cools, so stir in a little water while warming it over low heat to restore a soft, spoonable consistency.
How long does Plain oil-free keşkek keep in the fridge?
Plain oil-free keşkek generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, stirring it well and adding a little water if it has thickened.
Can you freeze Plain oil-free keşkek?
Yes, Plain oil-free keşkek freezes well in meal-sized portions. Let it cool before packing it into airtight containers; thaw it in the refrigerator and reheat gently with a splash of water, stirring to bring back its creamy texture.
Plain oil-free keşkek Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B3
2.2mg · 14% DV
B6
0.16mg · 9% DV
B5
0.44mg · 9% DV
Minerals
Manganese
1.24mg · 54% DV
Selenium
26µg · 47% DV
Copper
0.26mg · 29% DV
Phosphorus
180mg · 26% DV
Potassium ⭐
184mg · 5% DV
Sodium
10mg · 0% DV
Plain oil-free keşkek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain oil-free keşkek
To burn the 166 calories in 1 serving (medium) (200 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 oil-free keşkek?
Plain oil-free keşkek is a traditional Turkish wheat dish: whole or cracked wheat is simmered until very soft, then beaten or stirred into a thick porridge. Keşkek is often prepared with meat for weddings and communal celebrations, while this plain version lets the wheat stand on its own.
It has a mild, wheaty flavour and a hearty, spoonable texture. In Turkey it is served warm as a main dish or alongside other dishes; yogurt, pickles or a vegetable side make good accompaniments. With no added oil, it suits those looking for a lighter grain-based meal. It provides fibre, and pairing it with beans or another protein-rich food can make the meal more filling.
How Nutritious Is Plain oil-free keşkek?
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 oil-free keşkek 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 oil-free keşkek Contain Allergens?
Contains these allergens:
Which Diets Is Plain oil-free keşkek 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 oil-free keşkek Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.