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Cracked wheat soup Calories
Fiber-rich, filling grain-based soup
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cracked wheat soup (240 g) has 125 calories. That works out to 52 calories per 100 g. It contains 25 g of carbs, 4.3 g of protein, 1.2 g of fat and 3.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cracked wheat soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
125
KCAL / 240G
Carbs
25g
· 9% DV
Protein
4.3g
· 9% DV
Fat
1.2g
· 2% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Cracked wheat soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 3.4 g | 12% |
| Protein | 4.3 g | 9% |
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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How Many Calories in 1 Cup of Cracked wheat soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 125 kcal |
| 1 tablespoon (mini) | 15 g | 8 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (small) | 180 g | 94 kcal |
| 1 serving (small) | 180 g | 94 kcal |
| 1 bottle (medium) | 250 g | 130 kcal |
| 1 serving (large) | 300 g | 156 kcal |
| 1 cup (large) | 320 g | 166 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Cracked wheat soup
What is cracked wheat soup?
Cracked wheat soup is a grain-based soup made by simmering coarsely broken wheat until tender. Recipes vary: some keep it simple with broth and seasonings, while others add chickpeas, vegetables, or a yogurt-based finish.
How do you make cracked wheat soup?
To make cracked wheat soup, simmer cracked wheat in water or broth until tender, then season it to taste. Onion, tomato paste, chickpeas, and herbs are common additions. Soaking the wheat first can help it cook more evenly.
Is cracked wheat soup the same as bulgur soup?
No, cracked wheat soup and bulgur soup are not necessarily the same. Cracked wheat is broken wheat, while bulgur is typically parboiled, dried, and cracked. Bulgur can work as a substitute, but it gives the soup a different texture and cooks differently.
Can you make cracked wheat soup with yogurt?
Yes, cracked wheat soup can be made with yogurt. Whisk the yogurt with egg or flour if the recipe calls for it, then slowly mix in hot soup to temper it before adding it to the pot. This helps prevent curdling.
Should you soak wheat before making cracked wheat soup?
Soaking the wheat before making cracked wheat soup is helpful but not essential. It softens the grains and can shorten cooking time. If you skip soaking, simmer the soup until the wheat is tender and add more liquid if it thickens too much.
How do you thicken cracked wheat soup?
To thicken cracked wheat soup, simmer it uncovered so some liquid evaporates, or mash part of the cooked wheat and stir it back in. If it becomes too thick, loosen it with water or broth while reheating.
Can you freeze cracked wheat soup?
Yes, cracked wheat soup can be frozen, especially a broth-based version without yogurt. The wheat may soften and absorb liquid after thawing, so stir in water or broth as you reheat it. Add yogurt after thawing rather than before freezing.
How should you store leftover cracked wheat soup?
Store leftover cracked wheat soup in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, stirring well and adding liquid if the grains have absorbed the broth. Discard soup that smells or looks spoiled.
What can you serve with cracked wheat soup?
Cracked wheat soup pairs well with a crisp salad, bread, or pickled vegetables. If the soup already includes chickpeas or a rich yogurt topping, a lighter side keeps the meal balanced without overwhelming its hearty texture.
Can you use bulgur instead of cracked wheat in cracked wheat soup?
Yes, you can use bulgur instead of cracked wheat in cracked wheat soup, but the result will be different. Bulgur usually softens faster and may make the broth thicker, so add it later in cooking and check the texture as you go.
Cracked wheat soup Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.2mg · 8% DV
Biotin
1.92µg · 6% DV
B6
0.1mg · 6% DV
Minerals
Manganese
0.72mg · 31% DV
Selenium
14µg · 25% DV
Sodium
528mg · 23% DV
Copper
0.14mg · 16% DV
Potassium ⭐
132mg · 4% DV
Cracked wheat soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracked wheat soup
To burn the 125 calories in 1 cup (medium) (240 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.
What is Cracked wheat soup?
Cracked wheat soup is a home-style soup made by simmering coarsely broken wheat until tender. In Turkey, where it is often called yarma buğday çorbası, recipes vary by region and household: some include chickpeas, while others use yogurt or tomato for a different body and flavour.
The cooked grains give the soup a pleasantly chewy texture and a mild, wheaty taste. It is usually served hot as part of a simple lunch or dinner, with bread and perhaps lemon or dried mint at the table. Filling for a grain-based soup, it provides 52 calories per 100 g. For a lighter bowl, use modest amounts of oil and add vegetables or herbs; chickpeas make it heartier.
How Nutritious Is Cracked wheat soup?
Nutrient density
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.
Satiety score
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.
Is Cracked 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 Cracked wheat soup Contain Allergens?
Contains these allergens:
Which Diets Is Cracked wheat soup 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
Cracked wheat soup Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 21.5:1
Above the ideal 4:1 (21.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.