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A thick, rustic soup with plump whole wheat berries suspended in a warm beige-brown broth, served in a bowl with a slightly glossy surface and a few green herb leaves scattered on top.

Wheat berry soup Calories

Traditional Anatolian soup, rich in fiber and vitamins

In season: Autumn · Winter · Spring

CALORIES

70kcal

GI

55medium

POTASSIUM

60mg

FIBER

2.7g

Quick answer

1 cup (medium) of Wheat berry soup (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 33 g of carbs, 6.5 g of protein, 1.5 g of fat and 6.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Wheat berry soup?

Wheat berry soup is a hearty Anatolian dish made by simmering hulled or cracked wheat in water or broth until tender. Recipes vary by region and household; some include chickpeas or other additions, while the wheat gives the soup its characteristic substantial texture.

The grains stay pleasantly chewy in a thick, savoury broth. It is usually served hot as a starter or a simple meal, especially in cooler weather, and fresh herbs make a fitting garnish. Wheat berry soup provides fibre, with relatively little fat. Pair it with a crisp salad or bread, or use vegetable broth and go easy on added oil for a lighter bowl.

Wheat berry soup Nutrition Facts

Selected: 100 g

70

KCAL / 100G

Carbs

13.2g

· 5% DV

Protein

2.6g

· 5% DV

Fat

0.6g

· 1% DV

Fiber

2.7g

· 10% DV

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

Calories come from: Carbs 77% · Protein 15% · Fat 8%

Wheat berry soup Vitamins & Minerals

Vitamins

B1

0.08mg · 7% DV

Biotin

1.5µg · 5% DV

B3

0.7mg · 4% DV

B5

0.2mg · 4% DV

Minerals

Zinc

1mg · 9% DV

Sodium

180mg · 8% DV

Magnesium

28mg · 7% DV

Phosphorus

48mg · 7% DV

How Nutritious Is Wheat berry soup?

Nutrient density

Medium

40/ 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

50/ 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.

Wheat berry soup Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

7
Low

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

How to Burn Off Wheat berry soup

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Wheat berry soup 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 Wheat berry soup 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 Wheat berry soup Good For?

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

Wheat berry soup Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

Compare Wheat berry soup

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Foods Similar to Wheat berry soup

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wheat berry soup

How do you make wheat berry soup?

Wheat berry soup is made by simmering wheat berries until tender, then cooking them in broth with aromatics and any chosen additions. Soak the berries first to shorten cooking time; recipes vary, with some adding meat or chickpeas and others finishing the soup with yogurt.

What are wheat berries in wheat berry soup?

Wheat berries are whole, hulled wheat kernels, not cracked wheat or bulgur. They give wheat berry soup its chewy grains and hearty texture; soaking or precooking them helps ensure they soften evenly before the rest of the ingredients are finished.

Can you make Turkish wheat berry soup with yogurt?

Yes, some Turkish versions of wheat berry soup are finished with yogurt, while others use broth without it. To reduce curdling, whisk the yogurt with a little warm soup before stirring it gradually into the pot, and avoid bringing the finished soup to a hard boil.

Is wheat berry soup the same as keşkek?

No, wheat berry soup is not the same as keşkek. Soup keeps the wheat kernels in a broth, while keşkek is typically cooked until the wheat and meat break down into a thick, cohesive dish; recipes and regional practices can differ.

Why are the wheat berries in my wheat berry soup still hard?

The berries may need more cooking, or they may have been added before they were adequately soaked. Simmer the wheat berry soup gently until the grains are tender, adding hot water or broth as needed so the liquid does not run out before the wheat softens.

Can wheat berry soup be made without meat?

Yes, wheat berry soup can be made without meat by using water or vegetable broth and building flavor with onion, herbs, and spices. Chickpeas are a common hearty addition in some versions; check that any broth or seasoning you use is also meat-free.

What should you serve with wheat berry soup?

Wheat berry soup pairs well with a crisp salad, pickles, or bread. If serving it as a main course, add a simple vegetable side; the soup is already hearty, so a lighter accompaniment balances the meal better than another rich dish.

How long does wheat berry soup keep in the fridge?

Wheat berry soup keeps for about three days in the refrigerator when cooled and stored in a covered container. The grains continue to absorb liquid, so loosen leftovers with water or broth while reheating; discard the soup if its smell or appearance changes.

Can you freeze wheat berry soup?

Yes, wheat berry soup can be frozen, though the wheat may soften and the texture can change after thawing. Yogurt-based versions are more likely to separate, so freeze the soup before adding yogurt when possible and stir in the yogurt after reheating.

Do you need to soak wheat berries for wheat berry soup?

Soaking wheat berries is recommended because it helps them cook more evenly and can reduce the time needed on the stove. Rinse them first, then soak for several hours; if you skipped soaking, cook the berries separately until tender before adding them to the soup.

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Nutrition data compiled from USDA FoodData Central and scientific sources.