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Baked Vegetable Kitma Calories
Vegetable- and fiber-rich baked dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Vegetable Kitma (180 g) has 155 calories. That works out to 86 calories per 100 g. It contains 15.8 g of carbs, 3.4 g of protein, 9.2 g of fat and 4.5 g of fiber. Its 45 mg of Vitamin C covers 50% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Baked Vegetable Kitma Nutrition Facts
Selected: 1 serving (medium) · 180 g
155
KCAL / 180G
Carbs
15.8g
· 6% DV
Protein
3.4g
· 7% DV
Fat
9.2g
· 12% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 9% · Fat 51%
Baked Vegetable Kitma nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 4.5 g | 16% |
| Protein | 3.4 g | 7% |
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 Serving of Baked Vegetable Kitma?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 155 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 serving (small) | 100 g | 86 kcal |
| 1 cup (diced) | 150 g | 129 kcal |
| 1 piece (medium) | 180 g | 155 kcal |
| 1 cup (whole) | 220 g | 189 kcal |
| 1 serving (large) | 280 g | 241 kcal |
| 1 piece (large) | 300 g | 258 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Baked Vegetable Kitma
What is baked vegetable kitma?
Baked vegetable kitma is a baked vegetable dish, rich in vegetables and fibre. It is minimally processed, and the exact vegetables and seasonings can vary between recipes, so the name does not point to one fixed ingredient list.
What ingredients go into baked vegetable kitma?
Baked vegetable kitma is made mainly with vegetables, often combined with oil and seasonings. Recipes may use vegetables such as potatoes, peppers, courgettes, aubergines, or tomatoes, but there is no single required combination.
How do you make baked vegetable kitma?
To make baked vegetable kitma, chop the vegetables, toss them with seasoning and a little oil, and bake until tender. Cutting pieces to a similar size helps them cook evenly; the time varies with the vegetables and oven.
Which vegetables work best in baked vegetable kitma?
Vegetables that roast well together make the best baked vegetable kitma. Use smaller pieces of firm vegetables such as potatoes or carrots, and larger pieces of quicker-cooking courgettes or peppers so they finish at roughly the same time.
Why does baked vegetable kitma turn watery?
Baked vegetable kitma can turn watery when vegetables release moisture or the baking tray is overcrowded. Dry the vegetables after washing and spread them in a single layer; giving them room helps moisture evaporate instead of steaming them.
Can you make baked vegetable kitma with frozen vegetables?
Yes, frozen vegetables can be used for baked vegetable kitma, though they may release more water than fresh ones. Thaw and drain them first, then spread them out on the tray so they roast rather than steam.
What do you serve with baked vegetable kitma?
Baked vegetable kitma goes well with yoghurt, bread, rice, or a grain dish. It can be served as a vegetable-forward main or as a side with beans, lentils, or meat, depending on the rest of the meal.
Where does baked vegetable kitma come from?
There is no widely established single place of origin for baked vegetable kitma. The name may refer to a particular local or household preparation, and recipes can differ, so it is better not to assign the dish a specific origin without a reliable source.
How long does baked vegetable kitma keep in the fridge?
Baked vegetable kitma keeps for about 3–4 days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat.
Can you freeze baked vegetable kitma?
Yes, baked vegetable kitma can be frozen in an airtight container, but the vegetables may become softer after thawing. Cool it before freezing, and thaw it in the refrigerator before reheating until hot throughout.
Baked Vegetable Kitma Vitamins & Minerals
Vitamins
Vitamin C
45mg · 50% DV
B6
0.32mg · 19% DV
Vitamin K
21.6µg · 18% DV
Vitamin E
2.25mg · 15% DV
Minerals
Copper
0.16mg · 18% DV
Sodium
342mg · 15% DV
Potassium ⭐
459mg · 14% DV
Manganese
0.29mg · 13% DV
Baked Vegetable Kitma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Vegetable Kitma
To burn the 155 calories in 1 serving (medium) (180 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 Baked Vegetable Kitma?
Baked Vegetable Kitma is a home-style baked dish made by combining chopped vegetables with seasoning and a little oil, then cooking them in the oven. The vegetables can vary with the season and what is on hand, so there is no single fixed ingredient list. It is a Turkish-style preparation rather than a packaged product.
Baking softens the vegetables and brings out their sweetness, while the edges may turn lightly golden. In Turkey, it can be served warm alongside a main course, with yogurt, or as part of a spread of vegetable dishes. It is mainly vegetable and fibre, with a modest amount of protein. For a lighter version, use oil sparingly and let the vegetables cook in their own moisture.
How Nutritious Is Baked Vegetable Kitma?
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 Baked Vegetable Kitma 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 Baked Vegetable Kitma Contain Allergens?
No known major allergens
Which Diets Is Baked Vegetable Kitma Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Vegetable Kitma Fat Profile
SATURATED
1.3g
MONOUNSATURATED
5.81g
POLYUNSATURATED
0.92g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.