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Tambuğdaylı Calories
Whole wheat, high fiber, source of vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tambuğdaylı (120 g) has 408 calories. That works out to 340 calories per 100 g. It contains 86.4 g of carbs, 15.8 g of protein, 3 g of fat and 14.6 g of fiber. Its 4.6 mg of Manganese covers 198% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Tambuğdaylı Nutrition Facts
Selected: 1 cup (medium) · 120 g
408
KCAL / 120G
Carbs
86.4g
· 31% DV
Protein
15.8g
· 32% DV
Fat
3g
· 4% DV
Fiber
14.6g
· 52% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
Tambuğdaylı nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 86.4 g | 31% |
| Fiber | 14.6 g | 52% |
| Protein | 15.8 g | 32% |
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 Tambuğdaylı?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 408 kcal |
| 1 piece (small) | 40 g | 136 kcal |
| 1 serving (small) | 50 g | 170 kcal |
| 1 cup (small) | 60 g | 204 kcal |
| 1 piece (medium) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 100 g | 340 kcal |
| 1 piece (large) | 120 g | 408 kcal |
| 1 serving (large) | 150 g | 510 kcal |
| 1 cup (large) | 180 g | 612 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Tambuğdaylı
Is whole wheat flour the same as whole-grain flour?
Whole wheat flour is a type of whole-grain flour made from the entire wheat kernel, including its bran and germ. “Whole grain” is broader: it can also describe flour made from other grains, such as oats or rye.
Can you replace white flour with whole wheat flour in baking?
Yes, but replacing all the white flour can make baked goods denser and drier. Start by replacing part of it, then add a little extra liquid if the dough feels stiff; whole wheat absorbs more moisture.
Why does whole wheat bread turn out dense?
Whole wheat bread can be dense because bran interferes with the gluten network that traps gas, and whole wheat dough absorbs more water. Knead it well, let it rise fully, and avoid adding excess flour while shaping.
How should whole wheat flour be stored?
Store whole wheat flour in an airtight container in a cool, dark place. Its wheat germ contains oil, which can turn rancid; discard flour that smells sour or stale, or shows signs of moisture or pests.
Can you freeze whole wheat flour?
Yes, whole wheat flour freezes well in a tightly sealed, moisture-resistant container. Let the sealed flour come to room temperature before opening it, so condensation does not make the flour damp.
Do you need to add more water to whole wheat dough?
Usually, yes: the bran in whole wheat flour absorbs more water than refined flour. Add liquid gradually while mixing, and give the dough a short rest so the flour can hydrate before you decide whether it needs more.
Does sifting whole wheat flour remove its fiber?
Yes, sifting out the bran removes some of the flour’s fiber and whole-grain components. If you want a lighter texture, blend whole wheat flour with some white flour rather than discarding the sifted bran.
Can you eat raw whole wheat flour?
No, raw whole wheat flour is not considered safe to eat because flour can carry harmful bacteria. Use it in food that will be thoroughly cooked, and avoid tasting raw dough.
Can whole wheat flour be used for sourdough bread?
Yes, whole wheat flour works well in sourdough and gives bread a deeper, slightly nutty flavor. A loaf made entirely with it may be denser, so many bakers combine it with white flour and adjust the water.
Is whole wheat a good choice for people with diabetes?
Whole wheat can fit into a diabetes-friendly meal, but portion size and what you eat with it also affect blood glucose. If you use glucose-lowering medication, ask your clinician or dietitian how to include it in your meal plan.
Tambuğdaylı Vitamins & Minerals
Vitamins
B1
0.54mg · 45% DV
B3
6.6mg · 41% DV
B5
1.08mg · 22% DV
B6
0.36mg · 21% DV
Minerals
Manganese
4.56mg · 198% DV
Selenium
84µg · 153% DV
Phosphorus
428mg · 61% DV
Copper
0.48mg · 53% DV
Potassium ⭐
517mg · 15% DV
Sodium
2.4mg · 0% DV
Tambuğdaylı Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tambuğdaylı
To burn the 408 calories in 1 cup (medium) (120 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 Tambuğdaylı?
Tambuğdaylı refers to whole wheat: wheat used with its bran and germ, rather than refined into white flour. It is commonly milled for bread and other baked goods, while whole wheat kernels can also be cooked into soups or grain dishes.
Whole-wheat bread is often served with breakfast or alongside meals; elsewhere, it works just as well in sandwiches, toast and everyday baking. Its fuller, slightly nutty taste and denser texture pair well with fresh vegetables, cheese or spreads. It is a fibre-rich, filling grain choice, with 12.2 g of fibre per 100 g. If you prefer a lighter texture, combine whole-wheat flour with white flour.
How Nutritious Is Tambuğdaylı?
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 Tambuğdaylı 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 Tambuğdaylı Contain Allergens?
No known major allergens
Which Diets Is Tambuğdaylı 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
Tambuğdaylı Fat Profile
SATURATED
0.52g
MONOUNSATURATED
0.37g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.