1 cup (medium) of Wheat keşkek (240 g) has 283 calories. That works out to 118 calories per 100 g. It contains 57.8 g of carbs, 8.6 g of protein, 1.9 g of fat and 6.5 g of fiber. Its 1.6 mg of Manganese covers 68% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

What is Wheat keşkek?

Wheat keşkek is a traditional Turkish and Anatolian dish of wheat cooked slowly in water or stock until soft, then beaten or mashed into a thick, creamy porridge. It may include meat, though meatless versions are also made. Often prepared in large pots for weddings, religious holidays and community gatherings, it has a smooth consistency with some grainy texture; melted butter and red pepper are common toppings.

In Turkey, it is usually served hot as part of a celebratory meal, either on its own or alongside meat and other dishes. Its nutritional character comes mainly from wheat: it is rich in carbohydrates and provides some fibre, while the basic preparation is relatively low in fat. For a lighter serving, use less butter or choose a meatless version, and pair it with a crisp salad.

Wheat keşkek Nutrition Facts

Selected: 100 g

118

KCAL / 100G

Carbs

24.1g

· 9% DV

Protein

3.6g

· 7% DV

Fat

0.8g

· 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 82% · Protein 12% · Fat 6%

Wheat keşkek Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.08mg · 7% DV

Biotin

2µg · 7% DV

0.09mg · 5% DV

Minerals

Manganese

1mg · 43% DV

Selenium

12µg · 22% DV

Phosphorus

96mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Wheat keşkek?

Nutrient density

Medium

46/ 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

47/ 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 keşkek Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Wheat keşkek

To burn the 118 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Wheat keşkek 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 keşkek 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 keşkek Good For?

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

Wheat keşkek Fat Profile

SATURATED

0.14g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.34g

⚖️

Omega 6:3 ratio 10.3:1

Above the ideal 4:1 (10.3:1).

Compare Wheat keşkek

🥣vs🍚

Wheat keşkek vs Bulgur Pilaf2 kcal fewer per 100 g

→🥣vs🍝

Wheat keşkek vs Whole wheat pasta6 kcal fewer per 100 g

→🥣vs🥖

Wheat keşkek vs Breadstick292 kcal fewer per 100 g

→🥣vs🥯

Wheat keşkek vs Simit222 kcal fewer per 100 g

→

Foods Similar to Wheat keşkek

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wheat keşkek

What is wheat keşkek?

Wheat keşkek is a traditional dish of wheat cooked until very soft, then mashed or beaten into a thick, creamy mixture. It is often prepared with meat and finished with melted butter and red pepper.

How do you make wheat keşkek?

To make wheat keşkek, cook hulled wheat slowly in plenty of water or stock until completely tender. Add cooked, shredded meat if using, then beat or mash the mixture until thick and cohesive; serve with a butter-and-pepper topping.

What kind of wheat is used for wheat keşkek?

Wheat keşkek is usually made with hulled whole wheat, often sold as wheat for aşure or keşkek. Bulgur is a different, cracked product and generally will not give the dish its characteristic soft, mashed texture.

Why is wheat keşkek served at Turkish weddings?

Wheat keşkek is a traditional communal dish at Turkish weddings and other celebrations. Preparing it in large quantities—and, traditionally, beating the cooked wheat together—makes the cooking itself part of the shared occasion.

Can you make wheat keşkek without meat?

Yes, wheat keşkek can be made without meat. Cook the wheat in water or vegetable stock until it is very soft, then mash it thoroughly and season it; a butter-and-pepper topping is a common finishing touch.

What should you serve with wheat keşkek?

Serve wheat keşkek with something fresh or tangy, such as salad, pickles, or yogurt. These sides balance its rich, soft texture, while grilled or roasted vegetables can make a satisfying accompaniment to a meatless version.

Can you freeze wheat keşkek?

Yes, wheat keşkek can be frozen in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat gently with a splash of water or stock, stirring because the wheat thickens as it cools.

Why does wheat keşkek turn out too firm?

Wheat keşkek stays firm when the wheat has not cooked long enough to soften fully before it is mashed. Soak the hulled wheat beforehand, keep it covered with enough liquid while cooking, and wait until the grains crush easily.

Is wheat keşkek the same as wheat porridge?

No, wheat keşkek is not simply wheat porridge. Its grains are cooked until very soft and then beaten or mashed, often with meat, to create a thick, cohesive dish rather than a bowl of separate grains in liquid.

How do you get wheat keşkek creamy?

For creamy wheat keşkek, cook the wheat until its grains are thoroughly tender, then beat or mash it while it is still hot. Add warm cooking liquid gradually if needed; the goal is a cohesive texture, not intact, separate grains.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026