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Yogurt with Wheat Berries Calories
A filling mixture of cooked wheat berries and plain yogurt, providing protein, fiber, and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt with Wheat Berries (220 g) has 200 calories. That works out to 91 calories per 100 g. It contains 31.2 g of carbs, 9 g of protein, 4.6 g of fat and 4.6 g of fiber. Its 33 µg of Selenium covers 60% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Yogurt with Wheat Berries Nutrition Facts
Selected: 1 cup (medium) · 220 g
200
KCAL / 220G
Carbs
31.2g
· 11% DV
Protein
9g
· 18% DV
Fat
4.6g
· 6% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 18% · Fat 20%
Yogurt with Wheat Berries nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 2.53 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 4.6 g | 16% |
| Protein | 9 g | 18% |
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 with Wheat Berries?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 200 kcal |
| 1 tablespoon (medium) | 18 g | 16 kcal |
| 4 tablespoon (medium) | 72 g | 66 kcal |
| 100 g | 100 g | 91 kcal |
| ½ cup (small) | 110 g | 100 kcal |
| 1 serving (medium) | 180 g | 164 kcal |
| 1 bottle (medium) | 250 g | 228 kcal |
| 1 serving (large) | 280 g | 255 kcal |
| 1.5 cup (large) | 330 g | 300 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Yogurt with Wheat Berries
How do you make yogurt with wheat berries?
Yogurt with wheat berries is made by cooking the wheat until tender, letting it cool, then mixing it with plain yogurt. Rinse the grains first and add the yogurt only after the wheat is no longer hot, so the mixture stays smooth.
What are the wheat berries in yogurt with wheat berries?
Wheat berries are wheat kernels with the bran, germ, and endosperm intact; the Turkish dish name refers to wheat yarma, which is typically coarsely cracked wheat. Check the grain’s texture as it cooks, since cracked wheat may soften sooner than whole kernels.
Can you use bulgur instead of wheat berries in yogurt with wheat berries?
Yes, bulgur can replace the wheat in yogurt with wheat berries, but it cooks faster because bulgur is parboiled and dried before cracking. Follow the package’s cooking directions, cool it, and then stir in the yogurt.
Should yogurt with wheat berries be served hot or cold?
Yogurt with wheat berries is commonly served cool or at room temperature, especially when the mixture is thick. You can serve it slightly warm, but avoid boiling it after adding yogurt, which can make the texture grainy or separated.
How do you stop the yogurt from curdling in yogurt with wheat berries?
Let the cooked wheat cool until warm rather than steaming before adding yogurt. For a smoother mixture, stir a spoonful of the warm wheat liquid into the yogurt first, then gradually mix the yogurt into the rest.
Can you make yogurt with wheat berries ahead of time?
Yes, you can cook the wheat ahead and refrigerate it, then mix it with yogurt closer to serving. This keeps the texture fresher; if you combine them in advance, the grains may absorb liquid and the mixture can thicken.
Can you freeze yogurt with wheat berries?
Freezing yogurt with wheat berries is not ideal because yogurt can separate and turn grainy after thawing. Freeze the cooked wheat by itself instead, thaw it in the refrigerator, and mix it with fresh yogurt before serving.
What goes well with yogurt with wheat berries?
Yogurt with wheat berries pairs well with a crisp salad, roasted vegetables, or grilled vegetables. If serving it as part of a larger meal, choose a simple savory side so the creamy yogurt and chewy wheat remain the focus.
Is yogurt with wheat berries a good make-ahead lunch?
Yes, yogurt with wheat berries can work as a make-ahead lunch when kept chilled in a sealed container. Pack crunchy toppings separately and add them just before eating, since they soften in the moist yogurt mixture.
Is yogurt with wheat berries the same as wheat yogurt soup?
Not necessarily. Yogurt with wheat berries can be a thick bowl or side dish, while wheat-yogurt soups are usually thinned with water or stock and may include herbs or legumes. Recipes and names vary by region.
Yogurt with Wheat Berries Vitamins & Minerals
Vitamins
B12
0.66µg · 28% DV
B2
0.26mg · 20% DV
B1
0.2mg · 17% DV
B3
2.53mg · 16% DV
Minerals
Selenium
33µg · 60% DV
Manganese
1.36mg · 59% DV
Copper
0.37mg · 41% DV
Phosphorus
227mg · 32% DV
Potassium ⭐
319mg · 9% DV
Sodium
92mg · 4% DV
Yogurt with Wheat Berries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with Wheat Berries
To burn the 200 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 with Wheat Berries?
Yogurt with Wheat Berries combines tender cooked wheat berries with plain yogurt. It is a straightforward, filling grain-and-dairy dish: the wheat is simmered until soft, then stirred into the yogurt, or served with the yogurt spooned over it. The texture can range from creamy to pleasantly chewy, depending on how finely the wheat is cracked and how thick the yogurt is.
It works as a light meal, a side, or a cool lunch, and can be served warm or chilled. In Turkey, where this combination is familiar home cooking, herbs such as mint make a natural garnish; elsewhere, it pairs easily with roasted vegetables or a simple salad. The wheat contributes fibre while yogurt adds protein and calcium. For a lighter bowl, use plain lower-fat yogurt or loosen thicker yogurt with a little water.
How Nutritious Is Yogurt with Wheat Berries?
Nutrient density
High
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 with Wheat Berries 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 with Wheat Berries Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with Wheat Berries 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 with Wheat Berries Fat Profile
SATURATED
2.53g
MONOUNSATURATED
1.21g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.