1 cup (medium) of Wheat soup (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 30.3 g of carbs, 5.5 g of protein, 2 g of fat and 5.3 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 soup?

Wheat soup is a traditional Turkish-style soup made with wheat kernels simmered until tender in a broth. Recipes vary by region and household: some are enriched with yogurt, tomato paste or pulses, while others keep the wheat and broth as the focus. The result is usually thick, with soft, plump grains in every spoonful.

Served hot, it makes a warming lunch or supper, often alongside bread and a fresh salad; herbs such as mint can add a fragrant finish. It provides fibre and complex carbohydrates, and has 65 calories per 100 g. For a lighter bowl, use a vegetable-based broth and keep added oil modest; a spoonful of yogurt can be stirred in or served on top if that suits the recipe.

Wheat soup Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12.1g

· 4% DV

Protein

2.2g

· 4% DV

Fat

0.8g

· 1% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 75% · Protein 14% · Fat 11%

Wheat soup Vitamins & Minerals

Vitamins

0.07mg · 6% DV

0.6mg · 4% DV

Biotin

1.2µg · 4% DV

0.15mg · 3% DV

Minerals

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Selenium

3.5µg · 6% DV

Phosphorus

38mg · 5% DV

How Nutritious Is Wheat soup?

Nutrient density

Medium

38/ 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 soup Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Wheat soup

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

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 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 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 soup Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Wheat soup Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.19g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Wheat soup

🥣vs🍚

Wheat soup vs Bulgur Pilaf55 kcal fewer per 100 g

→🥣vs🍝

Wheat soup vs Whole wheat pasta59 kcal fewer per 100 g

→🥣vs🥖

Wheat soup vs Breadstick345 kcal fewer per 100 g

→🥣vs🥯

Wheat soup vs Simit275 kcal fewer per 100 g

→

Foods Similar to Wheat soup

🍚

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 soup

How do you make wheat soup?

Wheat soup is made by simmering cooked or soaked wheat berries in broth until tender, then adding seasonings and any vegetables or meat in the recipe. Stir occasionally and add broth or water if the grains absorb too much liquid.

What ingredients go in wheat soup?

Wheat soup usually starts with wheat berries, broth or water, and aromatics such as onion and garlic. Recipes may add vegetables, beans, meat, herbs, or dairy, so check the recipe style before choosing a broth or seasoning.

Do you need to soak wheat berries for wheat soup?

Soaking wheat berries is helpful but not essential for wheat soup. It softens the grains and reduces cooking time; without soaking, simmer them longer and add liquid as needed until the centers are tender.

How long does wheat soup take to cook?

Wheat soup cooks until the wheat berries are tender, and the time varies with the wheat variety and whether it was soaked. Start checking the grains for tenderness as they simmer, rather than relying on a fixed time for every batch.

Can wheat soup be made in a slow cooker?

Yes, wheat soup can be made in a slow cooker. Add the wheat, broth, and sturdy vegetables at the start; stir in delicate herbs, dairy, or quick-cooking ingredients near the end so they keep their flavor and texture.

What is the difference between wheat soup and barley soup?

Wheat soup uses wheat kernels or wheat berries, while barley soup uses barley, a different grain with a distinct texture and flavor. They can be cooked in similar broths, but the grains may need different cooking times.

What can you add to wheat soup to make it thicker?

To thicken wheat soup, simmer it uncovered so some liquid evaporates, or mash a portion of the cooked grains and stir them back in. This keeps the texture hearty without needing flour or a separate thickener.

What should you serve with wheat soup?

Wheat soup pairs well with a crisp salad, roasted vegetables, or crusty bread. If the soup already includes meat, beans, or plenty of vegetables, a simple side keeps the meal from feeling too heavy.

How long does wheat soup last in the fridge?

Wheat soup keeps for about 3 to 4 days in a covered container in the refrigerator. Cool it promptly and reheat only the portion you plan to eat; add a little water or broth if the grains have thickened it.

Can you freeze wheat soup?

Yes, wheat soup freezes well in airtight, portion-sized containers. Leave room for expansion and thaw it in the refrigerator; soups made with cream or other dairy may separate, so stir well while reheating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026