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A shallow bowl of translucent golden-yellow rice dessert, with individual grains visible beneath a glossy surface and scattered dark currants and pale pine nuts on top.

Zerde Calories

Saffron rice pudding, traditional Ottoman dessert

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

120kcal

GI

70high

POTASSIUM · 100 G

20mg

FIBER · 100 G

0.4g

Quick answer

1 cup (medium) of Zerde (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 1.8 g of protein, 0.3 g of fat and 0.6 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Zerde Nutrition Facts

Selected: 1 cup (medium) · 150 g

180

KCAL / 150G

Carbs

40.5g

· 15% DV

Protein

1.8g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

0.6g

· 2% DV

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

Calories come from: Carbs 94% · Protein 4% · Fat 2%

Zerde nutrition facts table · 1 cup (medium) (150 g)

NutrientAmount% DV
Calories180 kcal
Total fat0.3 g0%
Saturated fat0.06 g0%
Trans fat0 g
Sodium3 mg0%
Total carbohydrate40.5 g15%
Fiber0.6 g2%
Protein1.8 g4%

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 Zerde?

ServingAmountCalories
1 cup (medium)150 g180 kcal
½ cup (small)75 g90 kcal
100 g100 g120 kcal
1 piece (medium)100 g120 kcal
1 serving (medium)120 g144 kcal
1 bottle (medium)150 g180 kcal
1 cup (large)200 g240 kcal
1 serving (large)200 g240 kcal
1 bottle (large)250 g300 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Zerde

What is zerde?

Zerde is a traditional Ottoman dessert made by cooking rice with water and sugar, then flavoring it with saffron. It is usually served chilled and may be topped with currants, pine nuts, or other garnishes.

How do you make zerde?

To make zerde, simmer rice in water until tender, then add sugar and saffron and cook until the flavors combine. Some recipes use starch to thicken it. Chill the dessert in serving bowls before eating.

What ingredients are in zerde?

The basic ingredients in zerde are rice, water, sugar, and saffron. Recipes may also include starch for thickness, turmeric for extra color, and garnishes such as currants, pine nuts, or pomegranate seeds.

Why is zerde yellow?

Zerde gets its traditional yellow color from saffron, which also gives it a distinctive aroma. Some recipes add turmeric or use it to deepen the color, so the shade and flavor can vary from one version to another.

Where did zerde come from?

Zerde is associated with Ottoman cuisine and remains a traditional dessert in Turkey. It is made in different regions rather than belonging exclusively to one place, and has often been served at celebrations and special gatherings.

Does zerde contain milk?

Traditional zerde is usually made with water, not milk. That gives it a different texture and flavor from milk-based rice pudding, although some modern recipes may include milk or other ingredients.

How is zerde different from Turkish rice pudding?

Zerde is generally cooked with water, sugar, and saffron, while Turkish rice pudding is made with milk. Zerde is yellow and saffron-scented; rice pudding is creamy and milk-based, so the two have distinct flavors and textures.

What does zerde taste like?

Zerde tastes sweet and lightly aromatic, with saffron providing its characteristic fragrance. The rice makes it soft and spoonable, while toppings such as currants or pine nuts can add fruity or nutty notes.

Can you make zerde without saffron?

Yes, you can make zerde without saffron, but it will lose the aroma that defines the traditional dessert. Some cooks add a little turmeric for yellow color; it changes the flavor, so it is not a true saffron replacement.

How should you store leftover zerde?

Store leftover zerde covered in the refrigerator and eat it within a few days. Keep it chilled rather than leaving it out for a long time, and use a clean spoon each time you serve it.

Zerde Vitamins & Minerals

Vitamins

B6

0.05mg · 3% DV

B1

0.03mg · 3% DV

B3

0.3mg · 2% DV

B5

0.08mg · 2% DV

Minerals

Manganese

0.3mg · 13% DV

Copper

0.05mg · 6% DV

Phosphorus

27mg · 4% DV

Zinc

0.3mg · 3% DV

Potassium ⭐

30mg · 1% DV

Sodium

3mg · 0% DV

Zerde Glycemic Index

GLYCEMIC INDEX

70
High
0 Low5570100

GLYCEMIC LOAD

28.5
High

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

How to Burn Off Zerde

To burn the 180 calories in 1 cup (medium) (150 g):

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Zerde?

Zerde is a saffron-coloured rice dessert associated with Ottoman cuisine and still made in Turkey. Rice is simmered with sugar and saffron; some recipes also use rosewater or a little turmeric for aroma or colour. Unlike rice pudding, it is traditionally made without milk.

The grains soften into a tender, lightly thickened pudding, which is usually chilled before serving. In Turkey, Zerde is especially common at weddings and other celebrations, often topped with currants or pine nuts. Its flavour is distinctly sweet, with saffron’s gentle floral notes.

It is mainly a source of carbohydrates, with little protein or fat, so it works best as a modest dessert rather than a filling snack. For a less-sweet version, you can reduce the sugar and let the saffron’s aroma come through.

How Nutritious Is Zerde?

Nutrient density

Low

18/ 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

Low

32/ 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.

Is Zerde Processed?

NOVA 3

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 Zerde Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Zerde 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

Zerde Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.09g

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Nutrition data compiled from USDA FoodData Central and scientific sources.