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Yarma salad Calories
Traditional salad made with bulgur, fresh vegetables, lemon, and olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yarma salad (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 27.8 g of carbs, 4.1 g of protein, 4.2 g of fat and 4.7 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Yarma salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
27.8g
· 10% DV
Protein
4.1g
· 8% DV
Fat
4.2g
· 5% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 10% · Fat 23%
Yarma salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 4.7 g | 17% |
| Protein | 4.1 g | 8% |
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 Yarma salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (small) | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 serving (medium) | 180 g | 198 kcal |
| 1 cup (large) | 200 g | 220 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Yarma salad
What is Yarma salad made with?
Yarma salad is made with cooked wheat kernels or coarsely cracked wheat, mixed with fresh vegetables and herbs. Tomato, scallions, parsley, lemon juice, and olive oil are common additions; recipes vary, so the grain texture is usually what distinguishes it.
How do you make Yarma salad?
To make Yarma salad, cook the wheat until tender but still pleasantly chewy, then drain and cool it. Toss it with chopped vegetables and herbs, and dress with lemon juice and olive oil just before serving so the fresh ingredients stay crisp.
What does “yarma” mean in Yarma salad?
In Yarma salad, “yarma” refers to wheat that has been hulled or coarsely cracked, rather than fine bulgur. The exact grain sold under that name can vary, but it gives the salad a plumper, chewier texture than a fine-grain bulgur salad.
Can you use bulgur instead of wheat kernels in Yarma salad?
Yes, bulgur can replace the wheat in Yarma salad, but it changes the texture and preparation. Fine bulgur softens quickly and makes the dish more like a bulgur salad; coarse bulgur keeps a more substantial bite.
How do you cook the wheat for Yarma salad without making it mushy?
Cook the wheat for Yarma salad only until the kernels are tender and still hold their shape, then drain it well. Let it cool before adding vegetables and dressing; stirring hot, wet grains into the salad can soften the herbs and make the mixture watery.
Is Yarma salad served hot or cold?
Yarma salad is usually served cold or at room temperature, not piping hot. Cooling the cooked wheat before mixing it with tomatoes and herbs helps preserve their fresh texture and lets the lemon-and-olive-oil dressing coat the grains evenly.
What can you serve with Yarma salad?
Yarma salad works well as a side for grilled vegetables, kebabs, or roasted chicken. Its fresh, lemony taste also suits a spread of dips and flatbread, while a bowl of soup can make it part of a lighter meal.
Can you make Yarma salad ahead of time?
Yes, you can cook and cool the wheat for Yarma salad ahead of time. For the freshest texture, keep the chopped tomatoes and herbs separate and add them with the lemon and olive oil shortly before serving.
How long does Yarma salad keep in the refrigerator?
Yarma salad keeps best in a covered container in the refrigerator and is most appealing when eaten within a couple of days. Tomatoes and herbs release moisture as they sit, so the salad may become softer even while chilled.
Can you freeze Yarma salad?
Freezing prepared Yarma salad is not recommended because tomatoes and fresh herbs turn limp and watery after thawing. If you want to prepare ahead, freeze only the cooked wheat and add fresh vegetables, herbs, and dressing after it has thawed.
Yarma salad Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin C
10.5mg · 12% DV
Vitamin E
1.35mg · 9% DV
Vitamin A
67.5µg · 8% DV
Minerals
Manganese
0.35mg · 15% DV
Copper
0.12mg · 13% DV
Phosphorus
57mg · 8% DV
Zinc
0.75mg · 7% DV
Potassium ⭐
180mg · 5% DV
Sodium
105mg · 5% DV
Yarma salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yarma salad
To burn the 165 calories in 1 cup (medium) (150 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 Yarma salad?
Yarma salad is a Turkish home-style dish built around cooked, cooled yarma: whole or coarsely broken wheat kernels. Fresh vegetables and herbs—often tomato, spring onion and parsley—add colour, while lemon and olive oil make a simple dressing. Recipes vary from kitchen to kitchen.
The wheat stays pleasantly chewy, balanced by crisp greens and a bright, tangy dressing. In Turkey, it works as a light lunch or a side with grilled food; elsewhere, serve it as a grain salad alongside roasted vegetables or other mezze. It offers a filling mix of grain, vegetables and fibre. For a lighter version, use olive oil sparingly and let lemon and herbs bring most of the flavour.
How Nutritious Is Yarma salad?
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 Yarma salad 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 Yarma salad Contain Allergens?
No known major allergens
Which Diets Is Yarma salad 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
Yarma salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.55g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.