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Whole wheat kernel, rich in fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Wheat berries (180 g) has 612 calories. That works out to 340 calories per 100 g. It contains 130.7 g of carbs, 23.8 g of protein, 4.5 g of fat and 22.5 g of fiber. Its 6.8 mg of Manganese covers 297% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
612
KCAL / 180G
Carbs
130.7g
· 48% DV
Protein
23.8g
· 48% DV
Fat
4.5g
· 6% DV
Fiber
22.5g
· 80% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 14% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 612 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 130.7 g | 48% |
| Fiber | 22.5 g | 80% |
| Protein | 23.8 g | 48% |
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 | 612 kcal |
| 1 tablespoon (chopped) | 12 g | 41 kcal |
| 2 tablespoon (chopped) | 25 g | 85 kcal |
| 1 piece (small) | 50 g | 170 kcal |
| ½ cup (small) | 90 g | 306 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 120 g | 408 kcal |
| 1 serving (large) | 200 g | 680 kcal |
| 1 cup (large) | 220 g | 748 kcal |
Calculated from 340 calories per 100 g.
Diş buğdayı is a Turkish celebration for a baby’s first tooth, also referring to the boiled-wheat dish served at the gathering. Families often share it with relatives and neighbors; the celebration is sometimes called diş hediği.
People usually hold diş buğdayı when a baby’s first tooth appears. Families may celebrate on the day they notice it or shortly afterward; there is no fixed date or required schedule.
Diş buğdayı is made by boiling wheat kernels until tender, then draining them. Families serve the kernels plain or add toppings such as pomegranate seeds, nuts, raisins, or sweets, depending on local and family traditions.
Boiled wheat is the defining ingredient in diş buğdayı. Optional additions include chickpeas, walnuts, hazelnuts, pomegranate seeds, raisins, or candy; recipes vary by region and some households keep the dish simple.
At diş buğdayı, objects associated with different occupations may be placed in front of the baby as a playful way to guess their future interests. The choice is symbolic, not a prediction or a formal part of every family’s celebration.
At diş buğdayı, each object is traditionally linked with an occupation or interest; a book, for example, may suggest learning. Interpretations differ between families, so the choice is best understood as a lighthearted custom.
Whole boiled wheat kernels can pose a choking risk for babies, even when served at a diş buğdayı celebration. Choose a texture appropriate to the baby’s age and feeding skills, and ask their pediatrician if you are unsure about introducing wheat.
Diş buğdayı and diş hediği usually refer to the same first-tooth celebration and its boiled-wheat dish. The name and recipe vary by region; some families use “hedik” specifically for the boiled kernels.
Diş buğdayı is commonly spooned into bowls and topped according to the family’s recipe. It is shared with guests at the gathering, and some families also send portions to relatives or neighbors who could not attend.
Refrigerate leftover diş buğdayı promptly in a covered container and eat it within a few days. Add fresh fruit or crunchy toppings just before serving, since they can soften or lose freshness during storage.
Vitamins
B3
9.9mg · 62% DV
B1
0.72mg · 60% DV
B5
1.62mg · 32% DV
B6
0.54mg · 32% DV
Minerals
Manganese
6.84mg · 297% DV
Selenium
126µg · 229% DV
Copper
0.9mg · 100% DV
Phosphorus
666mg · 95% DV
Potassium ⭐
774mg · 23% DV
Sodium
3.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 612 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.
Diş buğdayı is a Turkish celebration dish prepared when a baby’s first tooth appears. Its name refers to the wheat berries cooked until tender, then served on their own or with additions that vary by family and region, such as chickpeas, dried fruit, pomegranate seeds or walnuts.
The grains are soft yet pleasantly chewy, and toppings can make the bowl fruity and sweet or keep it simple. It is usually shared in small bowls at a family gathering; outside Turkey, it also makes a hearty grain dish alongside fruit or nuts. Whole wheat gives it a substantial amount of fibre and some protein: the supplied figures list 12.5 g of fibre per 100 g. For a lighter bowl, keep sugary toppings modest and let fruit add sweetness.
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.
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
0.72g
MONOUNSATURATED
0.54g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.