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Traditional Anatolian soup, rich in fiber and vitamins
In season: Autumn · Winter · Spring
CALORIES
GI
POTASSIUM
FIBER
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.
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.
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%
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
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.
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 70 calories in 100 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.
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
0.12g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.