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Traditional dish made with black cabbage and rice
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Black cabbage rice dish (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 26.6 g of carbs, 4.1 g of protein, 6.1 g of fat and 4.7 g of fiber. Its 261 µg of Vitamin K covers 217% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
26.6g
· 10% DV
Protein
4.1g
· 8% DV
Fat
6.1g
· 8% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 9% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 4.7 g | 17% |
| Protein | 4.1 g | 8% |
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) | 180 g | 173 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (medium) | 160 g | 154 kcal |
| 2 piece (double) | 180 g | 173 kcal |
| 1 serving (large) | 250 g | 240 kcal |
| 1 pack (whole) | 350 g | 336 kcal |
Calculated from 96 calories per 100 g.
Black cabbage rice dish is a traditional Black Sea-style preparation of chopped leafy greens cooked together with rice. In Turkey, “kara lahana” usually refers to collard greens, and the dish commonly includes onion and oil or butter.
Black cabbage rice dish is made by cooking chopped greens and rice together, often with sautéed onion. Wash and finely chop the leaves, soften the onion in oil, add the rice and greens with water, and cook until the rice is tender.
Black cabbage rice dish is associated with Turkey’s Black Sea region, especially Giresun and nearby areas. Dible refers to a local style of cooking vegetables with rice, though household recipes and seasonings vary across the region.
Black cabbage rice dish uses kara lahana, a dark leafy green generally known as collard greens in English. It is not the round-headed cabbage used for slaw; remove tough central ribs or chop them finely so they cook evenly.
Short- or medium-grain white rice works well in Black cabbage rice dish because it becomes tender alongside the greens. Brown rice takes longer to cook, so it may need extra liquid and a head start before you add the cabbage.
Yes, Black cabbage rice dish is commonly made without meat. Onion, greens, rice, oil, and seasoning are enough for a satisfying version; some cooks add meat, but it is not essential to the dish.
Black cabbage rice dish pairs well with yogurt, pickles, or cornbread. Since it already contains rice, it can be served as a main dish or alongside another protein without adding a second rice-based side.
For tender greens in Black cabbage rice dish, wash them thoroughly, remove or finely chop thick ribs, and cut the leaves into small pieces. Add tougher pieces before the leaves, or briefly blanch the greens first if they are especially mature.
Black cabbage rice dish keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
Yes, you can freeze Black cabbage rice dish in meal-sized airtight containers once it has cooled. The rice may turn softer after thawing, so thaw it in the refrigerator and reheat it thoroughly before serving.
Vitamins
Vitamin K
261µg · 217% DV
Vitamin A
378µg · 42% DV
Vitamin C
28.8mg · 32% DV
Folate
57.6µg · 14% DV
Minerals
Manganese
0.58mg · 25% DV
Calcium
166mg · 17% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 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.
Black cabbage rice dish is a traditional preparation from Turkey’s eastern Black Sea region. Chopped black cabbage—often understood as a local collard or kale-like green—is cooked together with rice and usually onion, so the grains take on the flavour of the leaves. Recipes vary from household to household, including in the type and amount of cooking fat used.
The cabbage softens while the rice turns tender, making a comforting dish served warm as a simple main or alongside other foods. In its home region it pairs well with pickles or cornbread; yogurt is another familiar accompaniment. Keep it lighter by using a measured amount of oil and plenty of cabbage. It provides fibre, with 2.6 g per 100 g.
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
✓ Suitable
Vegetarian
✓ 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
SATURATED
0.86g
MONOUNSATURATED
2.61g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.