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A shallow bowl of small, irregular pale-beige flour-dough crumbs, lightly coated in a thin golden broth and dotted with tiny green herb flecks.

Umaç Calories

Traditional flour-and-water dough crumbs

CALORIES · 100 G

128kcal

GI

70high

POTASSIUM · 100 G

48mg

FIBER · 100 G

1.1g

Quick answer

1 cup (medium) of Umaç (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 47.7 g of carbs, 6.8 g of protein, 0.9 g of fat and 2 g of fiber. Its 18 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Umaç Nutrition Facts

Selected: 1 cup (medium) · 180 g

230

KCAL / 180G

Carbs

47.7g

· 17% DV

Protein

6.8g

· 14% DV

Fat

0.9g

· 1% DV

Fiber

2g

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 84% · Protein 12% · Fat 4%

Umaç nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories230 kcal
Total fat0.9 g1%
Saturated fat0.14 g1%
Trans fat0 g
Sodium162 mg7%
Total carbohydrate47.7 g17%
Fiber2 g7%
Protein6.8 g14%

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 Umaç?

ServingAmountCalories
1 cup (medium)180 g230 kcal
1 tablespoon (small)15 g19 kcal
½ cup (small)90 g115 kcal
100 g100 g128 kcal
1 serving (medium)220 g282 kcal
1.5 cup (large)270 g346 kcal
1 bottle (large)350 g448 kcal

Calculated from 128 calories per 100 g.

Frequently Asked Questions About Umaç

What is Umaç?

Umaç is a traditional Turkish preparation of small flour-and-water dough crumbs, most often cooked in soup. The crumbs are made by rubbing lightly moistened flour between the fingers, rather than rolling and cutting the dough.

How do you make Umaç crumbs from scratch?

To make Umaç crumbs, sprinkle water gradually over flour and rub it between your fingertips until small, separate bits form. Sift out any oversized clumps, then use the crumbs fresh or dry them thoroughly for later.

Is Umaç always served as soup?

No, Umaç is not necessarily a finished soup: the word can refer to the dough crumbs used to prepare one. Soups are the best-known use, but the way Umaç is cooked and served varies across regional recipes.

Where does Umaç come from?

Umaç belongs to traditional Anatolian cooking and is found in more than one regional food tradition. It is difficult to assign it to a single place, since recipes and even the names used for Umaç dishes vary locally.

How is Umaç soup different from Turkish erişte soup?

Umaç soup uses irregular flour-and-water crumbs, while erişte soup uses strips cut from rolled dough. That difference gives Umaç a small, uneven texture in the bowl and erişte a more noodle-like shape.

Can you prepare Umaç crumbs ahead of time?

Yes, you can prepare Umaç crumbs ahead by drying them completely and storing them in an airtight container in a cool, dry place. Make sure no moisture remains before sealing, or the crumbs may clump or spoil.

How do you stop Umaç crumbs from clumping in soup?

Add Umaç crumbs gradually to gently boiling liquid while stirring. Separating the crumbs with your fingers or a sieve before cooking also helps; tipping a damp, compacted mass into the pot can leave large doughy lumps.

What can you add to Umaç soup for flavor?

Umaç soup can be flavored with ingredients such as sautéed onion, butter, tomato paste, dried mint, or pepper. Recipes differ, so add these to suit the style you are making rather than treating them as required ingredients.

What should you serve with Umaç soup?

Serve Umaç soup with bread and a crisp salad or pickles for a simple meal. If the soup already has yogurt or a rich butter topping, lighter sides keep the meal from feeling too heavy.

Can you freeze cooked Umaç soup?

You can freeze cooked Umaç soup, but the crumbs may soften and thicken the broth after thawing. For a better texture, freeze the prepared dry crumbs separately and cook them in fresh soup liquid when you are ready to eat.

Umaç Vitamins & Minerals

Vitamins

B1

0.13mg · 11% DV

B3

1.53mg · 10% DV

Biotin

2.52µg · 8% DV

Folate

32.4µg · 8% DV

Minerals

Selenium

18µg · 33% DV

Manganese

0.5mg · 22% DV

Copper

0.13mg · 14% DV

Iron

2.07mg · 12% DV

Sodium

162mg · 7% DV

Potassium ⭐

86mg · 3% DV

Umaç Glycemic Index

GLYCEMIC INDEX

70
High
0 Low5570100

GLYCEMIC LOAD

34.2
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Umaç

To burn the 230 calories in 1 cup (medium) (180 g):

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Umaç?

Umaç is a traditional Turkish preparation of flour rubbed with a little water to make small, irregular dough crumbs. The pieces are most often cooked in umaç soup, with recipes varying across regions and households.

Once simmered, they soften and give the broth a pleasantly substantial texture; their flavour is mild and wheat-like. In Turkey, umaç is served hot as a simple home-cooked meal, often alongside salad or pickles. It is mainly a source of carbohydrate and is naturally low in fat. For a more rounded bowl, add vegetables or beans, or serve it with yoghurt if that suits your meal.

How Nutritious Is Umaç?

Nutrient density

Low

30/ 100

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

38/ 100

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 Umaç 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 Umaç Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Umaç 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

Umaç Fat Profile

SATURATED

0.14g

MONOUNSATURATED

0.11g

POLYUNSATURATED

0.34g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.