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Yogurt wheat dish Calories
Traditional filling dish made with yogurt and wheat, with probiotic value
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt wheat dish (220 g) has 220 calories. That works out to 100 calories per 100 g. It contains 28.5 g of carbs, 5.2 g of protein, 7.8 g of fat and 2.6 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Yogurt wheat dish Nutrition Facts
Selected: 1 cup (medium) · 220 g
220
KCAL / 220G
Carbs
28.5g
· 10% DV
Protein
5.2g
· 10% DV
Fat
7.8g
· 10% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 10% · Fat 34%
Yogurt wheat dish nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.09 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 28.5 g | 10% |
| Fiber | 2.6 g | 9% |
| Protein | 5.2 g | 10% |
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 Yogurt wheat dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 220 kcal |
| 1 tablespoon (shredded) | 18 g | 18 kcal |
| 100 g | 100 g | 100 kcal |
| 1 serving (small) | 150 g | 150 kcal |
| 1 cup (small) | 180 g | 180 kcal |
| 1 serving (medium) | 220 g | 220 kcal |
| 1 cup (large) | 280 g | 280 kcal |
| 1 serving (large) | 320 g | 320 kcal |
| 1 bottle (whole) | 500 g | 500 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About Yogurt wheat dish
How do you make yogurt wheat dish?
Yogurt wheat dish is made by cooking wheat until tender and combining it with yogurt. Stir in the yogurt after the wheat has cooled slightly or the pan is off the heat to reduce curdling; garlic, herbs, or a buttery seasoning are common additions.
What kind of wheat is used in yogurt wheat dish?
Yogurt wheat dish is usually made with whole wheat berries, cracked wheat, or hulled wheat, depending on the regional recipe. Whole kernels give it a chewy texture; fine bulgur cooks faster and will make the dish softer.
Should you soak wheat before making yogurt wheat dish?
Soaking whole wheat berries before making yogurt wheat dish helps them cook more evenly and become tender sooner. Drain the soaking water and cook the wheat in fresh water; cracked wheat often needs less preparation.
When should you add yogurt to yogurt wheat dish?
Add yogurt to yogurt wheat dish after the wheat is fully cooked and the pot is no longer boiling. Temper the yogurt with a little warm cooking liquid first, then stir it in gradually to help prevent curdling.
Is yogurt wheat dish served hot or cold?
Yogurt wheat dish can be served warm or chilled, depending on the recipe. For a cold version, let the cooked wheat cool before mixing in yogurt; for a warm version, heat gently and avoid bringing the yogurt mixture to a boil.
Is yogurt wheat dish the same as ayran aşı?
No, yogurt wheat dish is not necessarily the same as ayran aşı. Ayran aşı is commonly a chilled yogurt- or ayran-based soup that may include wheat, chickpeas, and herbs, while yogurt wheat dish can be thicker and has many local variations.
What can you serve with yogurt wheat dish?
Yogurt wheat dish pairs well with a fresh salad, pickles, or cooked vegetables. Since the dish already combines wheat and yogurt, vegetable-based sides add contrast without making the meal feel too heavy.
How long does yogurt wheat dish last in the refrigerator?
Yogurt wheat dish keeps for a few days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, appearance, or texture.
Can you freeze yogurt wheat dish?
You can freeze yogurt wheat dish, but the yogurt may separate and turn grainy after thawing. For better texture, freeze the cooked wheat before adding yogurt, then thaw it and mix in fresh yogurt when ready to serve.
How do you reheat yogurt wheat dish without curdling the yogurt?
Reheat yogurt wheat dish gently over low heat, stirring often, and do not let it boil. If the mixture is very thick, loosen it with a little water; strong heat can make the yogurt separate.
Yogurt wheat dish Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
B2
0.2mg · 15% DV
Biotin
3.96µg · 13% DV
B5
0.62mg · 12% DV
Minerals
Manganese
0.7mg · 30% DV
Phosphorus
202mg · 29% DV
Selenium
16µg · 29% DV
Copper
0.15mg · 17% DV
Potassium ⭐
260mg · 8% DV
Sodium
84mg · 4% DV
Yogurt wheat dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt wheat dish
To burn the 220 calories in 1 cup (medium) (220 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 Yogurt wheat dish?
Yogurt wheat dish brings cooked wheat together with yogurt in a traditional Turkish home-style preparation. Depending on the household and region, it may be thick enough to eat with a spoon as a hearty dish or loosened into a cold soup; herbs or garlic are common additions.
The wheat stays pleasantly chewy, while yogurt adds a cool, gently tangy creaminess. It is often served chilled in warm weather, though it can also be enjoyed at room temperature, with a simple salad or pickles alongside. This is a filling dish built mainly around grains, with 100 calories per 100 g. For a lighter bowl, thin it with a little water and season with herbs rather than adding oil.
How Nutritious Is Yogurt wheat dish?
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 Yogurt wheat dish 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 Yogurt wheat dish Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt wheat dish Good For?
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
Yogurt wheat dish Fat Profile
SATURATED
3.08g
MONOUNSATURATED
1.43g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.