Cracked Wheat Nutrition Facts: Calories and Protein

Cracked Wheat for Ashura

15 gr

51kcal

Carbohydrate10.72 gr %81

Protein1.86 gr %14

Fat0.26 gr %5

Cracked Wheat for Ashura Nutrition Values

Nutrients	100 gr	1 1 Tablespoon
Calories(kcal)	342	51
Carbohydrate (g)	71.5	10.72
Protein (g)	12.4	1.86
Fat (g)	1.7	0.26
Fiber (g)	8.2	1.23
Cholesterol (mg)	0	0
Sodium (mg)	4	0.6
Potassium (mg)	319	47.85
Calcium (mg)	28	4.2
Iron (mg)	3.1	0.46
Vitamin A (IU)	0	0
Vitamin C (mg)	0	0

Nutritional values are based on the USDA database. Natural variations may occur; this information is for informational purposes only and does not constitute medical advice.

Dietitian's Tips for Consuming Cracked Wheat for Ashura

Metabolic Effect: Cracked wheat's high fiber content supports digestive health and promotes lasting satiety throughout the day. Its complex carbohydrates release energy steadily, helping to prevent sharp spikes in blood sugar levels.
Serving Suggestion: In traditional Turkish ashura, it pairs beautifully with walnuts, dried figs, and chickpeas to create a nutritionally rich dessert. It can also be cooked and served as a wholesome breakfast bowl blended with plain yogurt.
Points to Consider: Soaking the cracked wheat in warm water for at least 8 hours before cooking shortens cooking time and eases digestion considerably. Those with kidney conditions should consult their dietitian regarding portion sizes due to the grain's phosphorus content.
Exercise Equivalent: A single bowl of cooked ashura (approximately 250 kcal) requires about 35 minutes of brisk walking to burn off. Alternatively, a 25-minute light-paced cycling session can achieve a comparable calorie expenditure.