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Traditional milk-based cereal preparation
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Süt harras (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 28.3 g of carbs, 8.2 g of protein, 8.6 g of fat and 1 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
28.3g
· 10% DV
Protein
8.2g
· 16% DV
Fat
8.6g
· 11% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 15% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.24 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 28.3 g | 10% |
| Fiber | 1 g | 4% |
| Protein | 8.2 g | 16% |
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 | 221 kcal |
| 1 tablespoon (grated) | 15 g | 14 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 serving (medium) | 250 g | 230 kcal |
| 1 cup (large) | 300 g | 276 kcal |
| 1 serving (large) | 350 g | 322 kcal |
Calculated from 92 calories per 100 g.
Süt harras is a traditional milk-and-cereal preparation, usually cooked until the grain softens and the mixture thickens. It can be served as a simple meal or made sweeter, depending on the household recipe.
Cook the cereal gently in milk until tender, stirring often so it does not stick to the pan. Add more milk if the mixture becomes thicker than you want; the final texture can range from spoonable to porridge-like.
Süt harras is commonly made with wheat, such as cracked wheat or a similar grain, though household and regional versions may differ. Coarser grains give it more bite, while finer grains produce a smoother, thicker preparation.
Süt harras is a traditional cereal preparation in which the grain often stays noticeable, while rice pudding is specifically made with rice and is commonly served as a sweet dessert. Süt harras may be sweetened, but it need not be.
Süt harras can be prepared either way. Some versions are served plain or savoury, while others include sugar for a sweeter bowl; the choice depends on the recipe, so taste it before adding extra seasoning.
You can make a rice-based version, but it will not have the same grain, texture, or character as the usual wheat-based Süt harras. Rice softens differently in milk, so adjust the cooking time and liquid as it cooks.
Süt harras has a mild, milky taste, with a texture shaped by the cereal and how long it is cooked. Longer cooking makes it thicker and softer; added sugar or savoury seasoning changes the flavour.
Use a heavy-bottomed pan, keep the heat low, and stir Süt harras regularly, especially as it thickens. Lower the heat as soon as the milk begins to simmer to help prevent scorching and boil-over.
Yes, reheat Süt harras gently on the stove, stirring as it warms. It usually thickens in the refrigerator, so loosen it with a little milk until it reaches the consistency you prefer.
Yes, but freezing can make the milk separate and alter the cereal’s texture when thawed. Refrigerating leftovers and eating them soon is a better way to preserve Süt harras’s original consistency.
Vitamins
B12
1.01µg · 42% DV
B2
0.38mg · 29% DV
B5
0.77mg · 15% DV
Biotin
3.84µg · 13% DV
Minerals
Phosphorus
221mg · 32% DV
Calcium
283mg · 28% DV
Iodine
19µg · 13% DV
Potassium ⭐
374mg · 11% DV
Sodium
110mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 221 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.
Süt harras is a traditional Turkish preparation of cereal cooked with milk, with the grain and consistency varying by recipe. It has a mild, creamy flavour and a soft, porridge-like texture; it need not be sweetened, so its taste can be kept quite simple.
In Turkey it may be served warm at breakfast or as a filling snack, and fruit or a little cinnamon makes a natural topping. It is mainly a source of carbohydrates, with some protein and little fibre; a 100 g portion provides 92 kcal. For a lighter bowl, adjust the thickness with milk and add fresh fruit rather than extra sweetener.
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
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.04g
MONOUNSATURATED
2.28g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.