Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Barbun yalama Calories
Traditional red mullet dish; rich in protein, omega-3, and vitamin B12.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Barbun yalama (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 3.8 g of carbs, 33.1 g of protein, 9.2 g of fat and 0.4 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Barbun yalama Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
3.8g
· 1% DV
Protein
33.1g
· 66% DV
Fat
9.2g
· 12% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 57% · Fat 36%
Barbun yalama nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 33.1 g | 66% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Barbun yalama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| ½ serving (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (medium) | 130 g | 166 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 piece (large) | 170 g | 218 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Barbun yalama
What is barbun yalama?
Barbun yalama is a traditional Turkish dish made with red mullet, called barbun in Turkish. Recipes can vary by region and household, so the name does not point to one fixed ingredient list or universally standardized cooking method.
How is barbun yalama traditionally prepared?
Barbun yalama is prepared by cooking cleaned red mullet with the seasonings and other ingredients specified by a particular recipe. Methods vary, so follow your recipe and cook the fish until its flesh is opaque and flakes easily.
Is barbun yalama the same as barbun tava?
No, the names usually refer to different preparations. Barbun tava commonly means red mullet coated and fried in a pan, while barbun yalama is a regional dish name whose exact method can vary between recipes.
Does barbun yalama have bones?
Yes, barbun yalama contains red mullet, a small fish with fine bones. Cooking does not remove them, so separate the flesh carefully before eating, especially when serving the dish to children or anyone who has difficulty handling fish bones.
What do you serve with barbun yalama?
Serve barbun yalama with lemon, a fresh salad, or simply cooked vegetables. These lighter sides complement the fish without masking its flavor; crusty bread is also a common option for a meal with sauce or cooking juices.
Can you make barbun yalama with frozen red mullet?
Yes, frozen red mullet can be used for barbun yalama. Thaw it in the refrigerator, drain away excess liquid, and pat it dry before cooking; this helps the fish cook evenly and keeps the finished dish from becoming watery.
How can you tell if red mullet is fresh enough for barbun yalama?
Fresh red mullet for barbun yalama should have clear eyes, shiny skin, firm flesh, and a mild sea smell. Avoid fish with dull eyes, soft flesh, or a strong sour or ammonia-like odor.
Can barbun yalama be made without frying?
Yes, barbun yalama can be prepared without deep-frying if your recipe allows another cooking method. Baking the fish or cooking it gently with a modest amount of oil preserves its flavor while avoiding a crisp fried coating.
How should you store leftover barbun yalama?
Refrigerate leftover barbun yalama promptly in a covered container rather than leaving it at room temperature. Eat it within one to two days for best quality, and discard it if it has been left out for an extended period.
How do you reheat barbun yalama without drying it out?
Reheat barbun yalama gently in a covered pan over low heat, adding a small splash of water if needed. Stop as soon as it is hot throughout; prolonged heating can dry out the delicate red mullet.
Barbun yalama Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
6.84mg · 43% DV
B6
0.58mg · 34% DV
B5
1.26mg · 25% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
396mg · 57% DV
Iodine
50µg · 33% DV
Potassium ⭐
612mg · 18% DV
Sodium
378mg · 16% DV
Barbun yalama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Barbun yalama
To burn the 230 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 Barbun yalama?
Barbun yalama is a traditional Turkish coastal dish made with barbun, or red mullet. Preparations can vary from one household or region to another, but the fish is cooked gently so its delicate flesh and distinctive flavour remain central.
It is usually served hot as a main course, often alongside salad and bread. The fish has tender flesh and a savoury, mildly sweet taste; the dish is protein-rich, with 18.4 g of protein per 100 g. For a lighter meal, pair it with fresh greens and keep richer sides modest. A simple accompaniment lets the red mullet’s flavour come through.
How Nutritious Is Barbun yalama?
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 Barbun yalama 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 Barbun yalama Contain Allergens?
Contains these allergens:
Which Diets Is Barbun yalama Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Barbun yalama Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Compare Barbun yalama
Foods Similar to Barbun yalama
Have another question about Barbun yalama?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.