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Sweet ashure Calories
Traditional sweet pudding made with grains, legumes, dried fruits and sugar
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sweet ashure (220 g) has 282 calories. That works out to 128 calories per 100 g. It contains 55.9 g of carbs, 6.8 g of protein, 3.5 g of fat and 6.2 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Sweet ashure Nutrition Facts
Selected: 1 cup (medium) · 220 g
282
KCAL / 220G
Carbs
55.9g
· 20% DV
Protein
6.8g
· 14% DV
Fat
3.5g
· 4% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 10% · Fat 11%
Sweet ashure nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 40 mg | 2% |
| Total carbohydrate | 55.9 g | 20% |
| Fiber | 6.2 g | 22% |
| 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 Cup of Sweet ashure?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 282 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 4 tablespoon (small) | 72 g | 92 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1.5 cup (large) | 330 g | 422 kcal |
| 2 cup (extra large) | 440 g | 563 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Sweet ashure
What is sweet ashure?
Sweet ashure is a traditional pudding made by cooking grains and legumes with dried fruit and sugar. It is often finished with nuts or fruit and shared with family and neighbors, especially around the observance of Ashura.
Why do people share sweet ashure?
People share sweet ashure as a tradition associated with Ashura, observed on the tenth day of Muharram. Customs and the stories linked to the dish vary among communities, but offering portions to neighbors and family is a familiar practice.
Is sweet ashure the same as Noah’s pudding?
Sweet ashure is often called Noah’s pudding in English, but the name refers to a traditional dish rather than one fixed recipe. Its grains, legumes, dried fruits, sweeteners, and toppings vary by region and household.
What ingredients are traditionally used in sweet ashure?
Sweet ashure commonly combines wheat with chickpeas or beans, dried fruits such as raisins and apricots, and sugar. Some recipes include rice, figs, citrus peel, or other additions, so there is no single mandatory ingredient list.
How do you stop the wheat in sweet ashure from turning mushy?
To keep the wheat in sweet ashure intact, soak it ahead and cook it until tender before combining it with the other ingredients. Stir gently and avoid prolonged vigorous boiling, which can break the grains down.
What toppings go on sweet ashure?
Sweet ashure is often topped with cinnamon, pomegranate seeds, walnuts, hazelnuts, or pistachios. Add the toppings shortly before serving so the nuts stay crisp and fresh fruit does not release extra liquid into the pudding.
Is sweet ashure served hot or cold?
Sweet ashure is usually served chilled or at room temperature. It thickens as it cools, so let it set before portioning; you can also serve it warm soon after cooking if that is your preference.
How long does sweet ashure last in the fridge?
Sweet ashure keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, use a clean spoon when serving, and return the remaining pudding to the fridge rather than leaving it out.
Can you freeze sweet ashure?
Yes, you can freeze sweet ashure, though thawing may soften the fruit and change the pudding’s texture. Freeze it in airtight, single-serving containers and thaw it in the refrigerator before stirring and serving.
Can people with diabetes eat sweet ashure?
Sweet ashure can raise blood sugar because it contains added sugar as well as carbohydrates from grains and legumes. If you have diabetes, ask your clinician or dietitian how a portion fits your individual meal and medication plan.
Sweet ashure Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Folate
39.6µg · 10% DV
B6
0.15mg · 9% DV
Biotin
2.64µg · 9% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.26mg · 29% DV
Phosphorus
150mg · 21% DV
Magnesium
48mg · 11% DV
Potassium ⭐
343mg · 10% DV
Sodium
40mg · 2% DV
Sweet ashure Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet ashure
To burn the 282 calories in 1 cup (medium) (220 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 Sweet ashure?
Sweet ashure is a Turkish pudding made by simmering grains—usually wheat—with legumes, dried fruit and sugar. Recipes vary from home to home, often including beans or chickpeas alongside raisins, apricots or figs. Its roots lie in the food traditions of Turkey and the wider region.
Thick and spoonable, it is commonly served cool or at room temperature, topped with cinnamon, nuts or pomegranate seeds. In Turkey, families often make it during Muharram and share bowls with neighbours; elsewhere, it makes a distinctive dessert to serve after a meal. Grains and fruit make it mainly a source of carbohydrates, while legumes add some protein and fibre. A modest bowl is satisfying, and you can keep the topping light if you prefer.
How Nutritious Is Sweet ashure?
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 Sweet ashure Processed?
NOVA 3
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 Sweet ashure Contain Allergens?
No known major allergens
Which Diets Is Sweet ashure 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
Sweet ashure Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.