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Brown wheat çiğ köfte Calories
High-fiber, plant-protein-rich, spicy bulgur specialty
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Brown wheat çiğ köfte (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 51.2 g of carbs, 7.8 g of protein, 3.9 g of fat and 8.1 g of fiber. Its 2 mg of Manganese covers 87% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Brown wheat çiğ köfte Nutrition Facts
Selected: 1 serving (medium) · 150 g
270
KCAL / 150G
Carbs
51.2g
· 19% DV
Protein
7.8g
· 16% DV
Fat
3.9g
· 5% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 12% · Fat 12%
Brown wheat çiğ köfte nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 765 mg | 33% |
| Total carbohydrate | 51.2 g | 19% |
| Fiber | 8.1 g | 29% |
| Protein | 7.8 g | 16% |
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 Brown wheat çiğ köfte?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (mini) | 25 g | 45 kcal |
| 2 piece (small) | 50 g | 90 kcal |
| 100 g | 100 g | 180 kcal |
| 4 piece (medium) | 100 g | 180 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 pack (large) | 250 g | 450 kcal |
| 1 serving (jumbo) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Brown wheat çiğ köfte
What is brown wheat çiğ köfte made from?
Brown wheat çiğ köfte is a Turkish kneaded bulgur specialty made with fine brown wheat bulgur, pepper or tomato paste, onion, and spices. Parsley and other fresh herbs are often mixed in or served alongside it.
Does brown wheat çiğ köfte contain raw meat?
Usually, no: brown wheat çiğ köfte is the meatless bulgur version. Some traditional çiğ köfte recipes use raw meat, so the name alone does not guarantee that every product or recipe is meat-free.
How do you make brown wheat çiğ köfte?
To make brown wheat çiğ köfte, soften fine bulgur with water, then knead it thoroughly with paste, onion, and spices until it holds together. Mix in fresh herbs near the end and shape the mixture by hand.
How do you eat brown wheat çiğ köfte?
Brown wheat çiğ köfte is commonly eaten wrapped in lettuce or rolled into flatbread. Add lemon and fresh herbs for a bright, crisp contrast; some people also serve it with pomegranate molasses.
Is brown wheat çiğ köfte cooked?
No, brown wheat çiğ köfte is not cooked on a stove or in an oven. The fine bulgur is softened with water and kneaded until ready to eat, so “çiğ” refers to the uncooked preparation rather than necessarily meaning raw meat.
What makes brown wheat çiğ köfte different from regular çiğ köfte?
Brown wheat çiğ köfte is made with a darker variety of bulgur, which gives it a different color and texture. Recipes vary, so other differences—such as the herbs or amount of spice—depend on who makes it.
Is brown wheat çiğ köfte spicy?
Brown wheat çiğ köfte is often spicy because recipes commonly use isot or chili pepper, but the heat level varies. If you are making it at home, reduce the pepper and taste the mixture as you season it.
How long does brown wheat çiğ köfte last in the refrigerator?
Brown wheat çiğ köfte keeps in a sealed container in the refrigerator and is best eaten within two days. Avoid leaving it out for a long time, especially if it contains fresh herbs.
Can you freeze brown wheat çiğ köfte?
Yes, you can freeze brown wheat çiğ köfte, though the bulgur may become drier or crumbly after thawing. Freeze it in airtight portions and thaw it in the refrigerator before serving.
Why does brown wheat çiğ köfte turn hard or fall apart?
Brown wheat çiğ köfte can turn hard if the bulgur has not softened enough, or fall apart if the mixture has not been kneaded thoroughly. Add water gradually while softening the bulgur, then knead until the mixture holds its shape.
Brown wheat çiğ köfte Vitamins & Minerals
Vitamins
B3
3.45mg · 22% DV
B1
0.24mg · 20% DV
B6
0.29mg · 17% DV
B5
0.63mg · 13% DV
Minerals
Manganese
2.01mg · 87% DV
Selenium
23µg · 42% DV
Copper
0.33mg · 37% DV
Sodium
765mg · 33% DV
Potassium ⭐
405mg · 12% DV
Brown wheat çiğ köfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brown wheat çiğ köfte
To burn the 270 calories in 1 serving (medium) (150 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 Brown wheat çiğ köfte?
Brown wheat çiğ köfte is a Turkish specialty made by kneading finely cracked brown wheat bulgur with pepper or tomato paste, onion and spices. The mixture is shaped by hand; the familiar meat-free style is widely eaten today, with its heat and seasoning varying by recipe.
In Turkey, it is commonly served with lettuce, lemon, parsley and flatbread, either as small hand-formed pieces or rolled into a dürüm. Outside Turkey, it also makes an easy shareable snack or light meal. Bulgur gives it a filling, carbohydrate-rich base, along with plant protein and 5.4 g of fibre per 100 g. For a lighter plate, use lettuce leaves for wrapping and serve with extra fresh herbs.
How Nutritious Is Brown wheat çiğ köfte?
Nutrient density
Medium
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 Brown wheat çiğ köfte 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 Brown wheat çiğ köfte Contain Allergens?
Contains these allergens:
Which Diets Is Brown wheat çiğ köfte 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
Brown wheat çiğ köfte Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.87g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.