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Siyez flakes Calories
High fiber, ancient wheat, complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Siyez flakes (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 26 g of carbs, 5 g of protein, 1 g of fat and 3.4 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Siyez flakes Nutrition Facts
Selected: 1 cup (medium) · 40 g
136
KCAL / 40G
Carbs
26g
· 9% DV
Protein
5g
· 10% DV
Fat
1g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Siyez flakes nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 3.4 g | 12% |
| Protein | 5 g | 10% |
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 Siyez flakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 136 kcal |
| 1 tablespoon (small) | 10 g | 34 kcal |
| 1 piece (mini) | 20 g | 68 kcal |
| 2 tablespoon (double) | 20 g | 68 kcal |
| 1 serving (small) | 30 g | 102 kcal |
| 1 serving (large) | 50 g | 170 kcal |
| 1 cup (large) | 60 g | 204 kcal |
| 1 cup (extra large) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (jumbo) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Siyez flakes
What are Siyez flakes?
Siyez flakes are flattened grains made from siyez, a traditional Turkish wheat known internationally as einkorn. They can be prepared as a warm cereal or added to breakfast bowls and baked recipes.
Are Siyez flakes the same as einkorn flakes?
Generally, yes: siyez is the Turkish name commonly used for einkorn wheat, so Siyez flakes are einkorn flakes. Products may differ in how thickly the grains are rolled, which affects how quickly they soften.
How do you cook Siyez flakes?
Simmer Siyez flakes in water or milk, stirring until they reach the texture you like. Start with the package’s liquid and cooking directions, since thicker flakes may need more time or liquid than finely rolled ones.
Can you eat Siyez flakes without cooking them?
Yes, you can eat Siyez flakes without cooking them. They are firmer and chewier dry, so many people soften them by soaking them in milk, yogurt, or another liquid before serving.
How do Siyez flakes compare with oats?
Siyez flakes come from wheat, while oats come from a different cereal grain. Siyez tends to have a more wheat-like, nutty flavor and a firmer bite; it will not necessarily cook into the same creamy texture as oatmeal.
Can you use Siyez flakes instead of rolled oats?
Yes, Siyez flakes can replace rolled oats in many breakfast bowls, though the result will taste more like wheat and may have a different texture. In baking, try them in a small batch first because they can absorb liquid differently.
Can you make overnight cereal with Siyez flakes?
Yes, soak Siyez flakes overnight in milk, yogurt, or a non-dairy drink in the refrigerator. They soften by morning; add fresh fruit or nuts just before eating if you want to keep those toppings crisp.
Can Siyez flakes be used in baking?
Yes, Siyez flakes work in breads, cookies, granola, and other baked goods. Use them whole for a chewy texture or pulse them into smaller pieces; adding them to a recipe may change how much liquid the dough needs.
How should you store Siyez flakes?
Keep Siyez flakes in a tightly sealed container in a cool, dry cupboard, away from moisture and direct sunlight. A clean, dry scoop helps prevent dampness from getting into the container and affecting the flakes.
Do Siyez flakes have a strong flavor?
No, Siyez flakes usually have a mild, slightly nutty wheat flavor rather than a strong or bitter taste. Their flavor pairs well with fruit and spices for a sweet bowl, or herbs and vegetables for a savory one.
Siyez flakes Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B3
1.68mg · 11% DV
B6
0.14mg · 8% DV
B5
0.36mg · 7% DV
Minerals
Manganese
0.88mg · 38% DV
Phosphorus
128mg · 18% DV
Copper
0.14mg · 16% DV
Magnesium
44mg · 10% DV
Potassium ⭐
136mg · 4% DV
Sodium
2.4mg · 0% DV
Siyez flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Siyez flakes
To burn the 136 calories in 1 cup (medium) (40 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 Siyez flakes?
Siyez flakes are made from siyez, an ancient form of wheat known as einkorn, grown in Anatolia and especially associated with Kastamonu. The flakes have a mild, wheaty flavour and soften pleasantly in milk or yoghurt, making them an easy breakfast cereal. You can also cook them into porridge or stir them into muesli and homemade granola; add them just before serving if you prefer to keep some texture.
They provide complex carbohydrates and are a fibre-rich grain choice, with 8.5 g of fibre per 100 g. Top a bowl with fresh fruit, nuts or seeds for a more substantial breakfast, or keep it simple with plain yoghurt and fruit. Their gently nutty taste also works well in savoury grain bowls.
How Nutritious Is Siyez flakes?
Nutrient density
High
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 Siyez flakes 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 Siyez flakes Contain Allergens?
Contains these allergens:
Which Diets Is Siyez flakes 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
Siyez flakes Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.