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Traditional flour-and-water dough crumbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 162 mg | 7% |
| Total carbohydrate | 47.7 g | 17% |
| Fiber | 2 g | 7% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (small) | 15 g | 19 kcal |
| ½ cup (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (medium) | 220 g | 282 kcal |
| 1.5 cup (large) | 270 g | 346 kcal |
| 1 bottle (large) | 350 g | 448 kcal |
Calculated from 128 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 cup (medium) (180 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.
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.
Low
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
✓ 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
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.