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Filling fiber from wheat and noodles
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Wheat and Noodle Soup (300 g) has 234 calories. That works out to 78 calories per 100 g. It contains 42.6 g of carbs, 8.4 g of protein, 4.5 g of fat and 6.3 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 bottle (medium) · 300 g
234
KCAL / 300G
Carbs
42.6g
· 15% DV
Protein
8.4g
· 17% DV
Fat
4.5g
· 6% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 735 mg | 32% |
| Total carbohydrate | 42.6 g | 15% |
| Fiber | 6.3 g | 23% |
| Protein | 8.4 g | 17% |
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 bottle (medium) | 300 g | 234 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 180 g | 140 kcal |
| 1 bottle (small) | 250 g | 195 kcal |
| 1 serving (medium) | 250 g | 195 kcal |
| 1 bottle (large) | 400 g | 312 kcal |
| 1 serving (large) | 400 g | 312 kcal |
| 1 bottle (extra large) | 500 g | 390 kcal |
Calculated from 78 calories per 100 g.
Wheat and Noodle Soup is built around wheat kernels and noodles, simmered in water or stock. Seasonings and additions such as onion vary by recipe, so there is no single fixed ingredient list beyond the wheat and noodles.
To make Wheat and Noodle Soup, simmer the wheat until tender, then add the noodles and cook until they are done. Soaking the wheat beforehand can help it cook more evenly; adjust the liquid as the grains and noodles absorb it.
No. Wheat and Noodle Soup is a spoonable soup with noodles, while keskek is generally a much thicker, slowly cooked wheat dish. They can share wheat as a main ingredient, but they are served and eaten differently.
Wheat and Noodle Soup is typically made with cracked or hulled wheat suitable for long cooking, rather than fine wheat flour. Choose grains that soften without disappearing, and allow extra time if they have not been soaked.
Yes, homemade noodles work well in Wheat and Noodle Soup. Their thickness affects cooking time, so add them after the wheat has softened and taste as they cook to keep them tender rather than mushy.
Wheat and Noodle Soup thickens because the grains and noodles absorb liquid as they cook and sit. Stir in hot water or stock a little at a time until it reaches the consistency you want, especially when reheating leftovers.
Yes, you can cook Wheat and Noodle Soup ahead, but the noodles will continue absorbing broth as it stands. For a fresher texture, cook the wheat in advance and add the noodles shortly before serving.
Yes, Wheat and Noodle Soup can be frozen, though the noodles may become softer after thawing and reheating. Freeze it in a sealed container, thaw it in the refrigerator, and loosen it with hot stock or water as it warms.
Wheat and Noodle Soup pairs well with a simple salad, pickled vegetables, or bread. Since it already contains wheat and noodles, a crisp vegetable side can add contrast without making the meal feel too heavy.
Soaking the wheat for Wheat and Noodle Soup is helpful, though the exact need depends on the grain. It can soften more evenly and shorten cooking; follow the package or recipe guidance for the particular wheat you have.
Vitamins
B1
0.27mg · 23% DV
B3
3.15mg · 20% DV
B6
0.24mg · 14% DV
Folate
54µg · 14% DV
Minerals
Manganese
1.26mg · 55% DV
Selenium
26µg · 47% DV
Copper
0.36mg · 40% DV
Phosphorus
228mg · 33% DV
Sodium
735mg · 32% DV
Potassium ⭐
345mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 234 calories in 1 bottle (medium) (300 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.
Wheat and Noodle Soup brings together soft-cooked wheat used for keşkek and erişte, the homemade Turkish noodles often cut into strips. It draws on the hearty wheat dishes of Turkey, with recipes varying from household to household; the grains and noodles give it a substantial, pleasantly varied texture.
It is usually served hot as a simple lunch or supper, especially in cooler weather. A squeeze of lemon, yoghurt or a fresh salad makes a good accompaniment. With wheat at its centre, it is filling and provides some fibre: a 100 g portion has 2.1 g. For a lighter meal, pair it with salad rather than extra bread.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.72g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.