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Black cabbage rolls with cracked wheat Calories
Traditional stuffed black cabbage rolls with cracked wheat; fiber-rich and plant-forward
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black cabbage rolls with cracked wheat (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 33.1 g of carbs, 5.8 g of protein, 6.5 g of fat and 7.4 g of fiber. Its 297 µg of Vitamin K covers 248% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Black cabbage rolls with cracked wheat Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
33.1g
· 12% DV
Protein
5.8g
· 12% DV
Fat
6.5g
· 8% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 11% · Fat 27%
Black cabbage rolls with cracked wheat nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 7.4 g | 26% |
| Protein | 5.8 g | 12% |
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 Black cabbage rolls with cracked wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 piece (small) | 35 g | 41 kcal |
| 1 piece (medium) | 50 g | 59 kcal |
| 1 piece (large) | 70 g | 83 kcal |
| 100 g | 100 g | 118 kcal |
| 4 piece (medium) | 140 g | 165 kcal |
| 1 cup (whole) | 200 g | 236 kcal |
| 1 serving (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Black cabbage rolls with cracked wheat
What are black cabbage rolls with cracked wheat?
Black cabbage rolls with cracked wheat are stuffed leafy-green rolls made with a filling centered on cracked wheat. They are associated with Turkish home cooking, especially Black Sea regional foodways, and are served as a main dish or part of a meal.
How do you make black cabbage rolls with cracked wheat?
To make black cabbage rolls with cracked wheat, soften the leaves briefly in boiling water, then fill and roll them with a cracked-wheat mixture, often with onion and seasonings. Pack the rolls snugly in a pot and simmer until the filling and leaves are tender.
Is the black cabbage in black cabbage rolls with cracked wheat the same as kale?
Not necessarily. In Turkish cooking, kara lahana usually refers to dark leafy brassica greens, often closer to collard greens than to the Tuscan variety called black cabbage or cavolo nero. The exact leaf used can vary by region and availability.
What is cracked wheat in black cabbage rolls with cracked wheat?
Cracked wheat is wheat grain that has been broken into smaller pieces. It is not always the same as bulgur, which is typically parboiled, dried, and then cracked; that difference can affect how quickly the filling softens while the rolls cook.
Can you use bulgur instead of cracked wheat in black cabbage rolls with cracked wheat?
Yes, bulgur can replace cracked wheat in black cabbage rolls with cracked wheat. Because bulgur is usually precooked and may soften faster, adjust the liquid and cooking time to avoid a mushy filling; coarse bulgur will give a more substantial texture than fine bulgur.
How should you prepare the leaves for black cabbage rolls with cracked wheat?
Wash the leaves for black cabbage rolls with cracked wheat and briefly blanch them until flexible enough to fold. Let them cool and drain, then trim or thin the thick central ribs so the leaves roll more easily without tearing.
Where do black cabbage rolls with cracked wheat come from?
Black cabbage rolls with cracked wheat are associated with Turkish Black Sea cooking, where kara lahana is a familiar leafy green. Recipes vary between households, especially in the grain-to-herb balance and the seasonings used in the filling.
How do you stop black cabbage rolls with cracked wheat from unrolling?
Place black cabbage rolls with cracked wheat seam-side down in a snug layer in the pot. A heatproof plate set on top helps hold them in place as they simmer, while gentle cooking prevents the rolls from shifting or breaking apart.
What should you serve with black cabbage rolls with cracked wheat?
Serve black cabbage rolls with cracked wheat with yogurt, cornbread, or a fresh salad. A bright, lemony salad balances the hearty grain filling, while yogurt is a familiar accompaniment for stuffed vegetables in many Turkish meals.
How long do black cabbage rolls with cracked wheat keep in the fridge?
Cooked black cabbage rolls with cracked wheat keep in a covered container in the refrigerator for 3–4 days. You can also freeze them, though the leaves and filling may soften after thawing; reheat gently to keep the rolls intact.
Black cabbage rolls with cracked wheat Vitamins & Minerals
Vitamins
Vitamin K
297µg · 248% DV
Vitamin A
333µg · 37% DV
Vitamin C
32.4mg · 36% DV
Folate
68.4µg · 17% DV
Minerals
Manganese
0.61mg · 27% DV
Sodium
432mg · 19% DV
Calcium
166mg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
459mg · 14% DV
Black cabbage rolls with cracked wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black cabbage rolls with cracked wheat
To burn the 212 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 Black cabbage rolls with cracked wheat?
Black cabbage rolls with cracked wheat are a traditional dish associated with Turkey’s Black Sea region. Tender black cabbage leaves are wrapped around a filling of yarma—coarsely cracked wheat—usually mixed with onion and seasonings, then simmered until the leaves and grains are soft. Recipes vary from household to household.
They are generally served warm as part of a meal, sometimes with yoghurt or a squeeze of lemon. The cabbage and whole cracked wheat give the dish a plant-forward, fibre-containing character; a 100 g portion has 4.1 g of fibre. For a lighter serving, keep the oil modest and pair the rolls with a fresh salad or plain yoghurt.
How Nutritious Is Black cabbage rolls with cracked wheat?
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 Black cabbage rolls with cracked wheat 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 Black cabbage rolls with cracked wheat Contain Allergens?
Contains these allergens:
Which Diets Is Black cabbage rolls with cracked wheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black cabbage rolls with cracked wheat Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.61g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.