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Source of protein and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef and Potato Kapama (250 g) has 363 calories. That works out to 145 calories per 100 g. It contains 34.3 g of carbs, 29 g of protein, 13.8 g of fat and 4 g of fiber. Its 2.6 µg of B12 covers 109% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
363
KCAL / 250G
Carbs
34.3g
· 12% DV
Protein
29g
· 58% DV
Fat
13.8g
· 18% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 31% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 363 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 4.88 g | 24% |
| Trans fat | 0.3 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 34.3 g | 12% |
| Fiber | 4 g | 14% |
| Protein | 29 g | 58% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 363 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 150 g | 218 kcal |
| 2 piece (double) | 180 g | 261 kcal |
| 1 cup (medium) | 220 g | 319 kcal |
| 1 cup (large) | 330 g | 479 kcal |
| 1 serving (large) | 350 g | 508 kcal |
Calculated from 145 calories per 100 g.
Beef and potato kapama is a home-style dish in which beef and potatoes cook together in a covered pot or baking dish. Recipes vary, but onion and seasonings are common, and slow, covered cooking helps the beef become tender.
To make beef and potato kapama, brown beef with onion, add liquid and seasonings, then cover and cook until the meat is nearly tender. Add chunky potatoes and continue cooking until both the beef and potatoes are soft.
Chuck, brisket, or another collagen-rich stewing cut works well in beef and potato kapama. These cuts become tender during slow cooking; very lean steak can dry out before the potatoes and sauce have finished cooking.
Yes, beef and potato kapama can be made in a slow cooker. Put the beef and seasonings in first, and add the potatoes later in the cooking process so they keep their shape instead of turning mushy.
Waxy or all-purpose potatoes are a good choice for beef and potato kapama because they hold their shape as the dish simmers. Cut them into similarly sized chunks, and avoid stirring vigorously once they start to soften.
The beef in beef and potato kapama is usually tough because it has not cooked long enough to soften, or the heat was too high. Keep the pot covered at a gentle simmer and give the beef time before adding the potatoes.
Serve beef and potato kapama with a crisp green salad, pickles, or steamed vegetables. Since the dish already includes potatoes, a lighter side can balance the meal better than adding another large serving of bread or rice.
Yes, beef and potato kapama can be frozen in an airtight container once cooled. The beef and sauce generally freeze well, but the potatoes may become softer or grainier after thawing, so reheat gently and stir as little as possible.
Beef and potato kapama is associated with Turkish home cooking, although kapama recipes and the meaning of the name vary across regions and neighboring cuisines. The potato version is a covered-cooked beef dish, not one fixed recipe with a single set of ingredients.
Reheat beef and potato kapama in a covered saucepan over low heat, adding a splash of water or broth if the sauce has thickened. Stir gently so the potatoes stay intact, and heat until the dish is hot throughout.
Vitamins
B12
2.63µg · 110% DV
B3
7.75mg · 48% DV
B6
0.68mg · 40% DV
B2
0.3mg · 23% DV
Minerals
Zinc
5.38mg · 49% DV
Selenium
26µg · 47% DV
Phosphorus
305mg · 44% DV
Copper
0.33mg · 37% DV
Sodium
575mg · 25% DV
Potassium ⭐
780mg · 23% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 363 calories in 1 serving (medium) (250 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.
Beef and Potato Kapama is a Turkish-style home-cooked dish of beef and potatoes simmered together, commonly with onion, tomato or tomato paste, and seasoning. It is cooked covered in a pot or oven until the meat is tender, with ingredients and spices varying between households and regions.
The potatoes soften in the cooking juices, making the dish hearty and rich in flavour. In Turkey it is typically served as a lunch or dinner main, often with rice, bread or a fresh salad; elsewhere, it also works well as a one-pot meal. Beef provides protein, while the potatoes contribute carbohydrates and some fibre. For a lighter plate, choose lean beef and serve it with extra salad.
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.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
4.88g
MONOUNSATURATED
5.95g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.