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Provides fiber and complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Savory Cracked Wheat Soup (240 g) has 108 calories. That works out to 45 calories per 100 g. It contains 22.1 g of carbs, 3.8 g of protein, 1 g of fat and 3.1 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
108
KCAL / 240G
Carbs
22.1g
· 8% DV
Protein
3.8g
· 8% DV
Fat
1g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 22.1 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 3.8 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 108 kcal |
| 1 tablespoon (medium) | 15 g | 7 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (small) | 180 g | 81 kcal |
| 1 serving (medium) | 250 g | 113 kcal |
| 1 bottle (medium) | 300 g | 135 kcal |
| 1.5 cup (large) | 360 g | 162 kcal |
| 1 serving (large) | 400 g | 180 kcal |
Calculated from 45 calories per 100 g.
Savory Cracked Wheat Soup is built around cracked wheat simmered in water or broth until tender. Depending on the recipe, it may also include onion, oil or butter, herbs, spices, or yogurt. The exact additions vary by household and regional tradition.
To make Savory Cracked Wheat Soup, rinse the cracked wheat and simmer it in water or broth until the grains soften. Season with salt and add any aromatics or herbs your recipe uses. Stir occasionally, since the wheat can settle and thicken the soup.
No. Savory Cracked Wheat Soup is made with cracked wheat, while bulgur is wheat that has been cooked, dried, and cracked. The grains can differ in texture and cooking time, so the two soups may look similar but are not interchangeable in every recipe.
Soaking the wheat before cooking Savory Cracked Wheat Soup is helpful but not essential. It softens the grains and can shorten cooking; without soaking, rinse them well and allow more time on the stove. Cook until the centers are tender before serving.
Yes, some versions of Savory Cracked Wheat Soup include yogurt, while others are made without it. For a yogurt-based version, temper the yogurt with a little hot broth before adding it gradually to the pot; this helps prevent it from curdling.
Thin Savory Cracked Wheat Soup by stirring in hot water or broth a little at a time. The wheat continues to absorb liquid as it sits, so check the consistency again before serving. If it is too thin, simmer it uncovered until it thickens.
Savory Cracked Wheat Soup pairs well with a fresh salad, pickled vegetables, or a simple vegetable side. If the soup is made without yogurt, yogurt on the side can complement it. Bread is another straightforward accompaniment for a filling meal.
Savory Cracked Wheat Soup is served as a seasoned, spoonable soup, usually with enough liquid to surround the grains. Porridge is typically thicker and more grain-focused. If your soup thickens as it stands, add broth or hot water to restore a soup-like consistency.
Cool leftover Savory Cracked Wheat Soup and refrigerate it in a covered container. The wheat will absorb liquid as it rests, so stir in a little water or broth while reheating. Reheat only the portion you plan to eat, and discard it if its smell or appearance has changed.
Yes, Savory Cracked Wheat Soup can be frozen, though the grains may soften and the soup may thicken after thawing. Freeze it in a suitable container once cool, thaw it in the refrigerator, and add hot water or broth as you reheat it.
Vitamins
B3
1.32mg · 8% DV
B1
0.1mg · 8% DV
B6
0.1mg · 6% DV
B5
0.24mg · 5% DV
Minerals
Manganese
0.67mg · 29% DV
Sodium
432mg · 19% DV
Copper
0.17mg · 19% DV
Selenium
9.6µg · 17% DV
Potassium ⭐
108mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 cup (medium) (240 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.
Savory cracked wheat soup is made by simmering coarsely cracked, hulled wheat until tender. Recipes vary: the wheat may be cooked in water or broth, and the finished soup can be quite thick or more brothy. It belongs to the broader tradition of hearty grain soups found across Turkey and neighbouring regions.
The grains give it a pleasantly chewy texture and a mild, earthy flavour. Serve it hot as a simple lunch or supper, with bread or a spoonful of yoghurt if you like. It provides complex carbohydrates and some fibre, making it a filling everyday option. For a lighter bowl, use vegetable broth and finish with fresh herbs.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.14g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.