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Cabbage dible pilaf Calories
A light pilaf from Black Sea cuisine made with cabbage and rice.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cabbage dible pilaf (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 38.7 g of carbs, 3.8 g of protein, 2.7 g of fat and 4.7 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Cabbage dible pilaf Nutrition Facts
Selected: 1 serving (medium) · 180 g
198
KCAL / 180G
Carbs
38.7g
· 14% DV
Protein
3.8g
· 8% DV
Fat
2.7g
· 3% 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 80% · Protein 8% · Fat 12%
Cabbage dible pilaf nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 38.7 g | 14% |
| Fiber | 4.7 g | 17% |
| Protein | 3.8 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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How Many Calories in 1 Serving of Cabbage dible pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 1 piece (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 cup (medium) | 160 g | 176 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 serving (jumbo) | 350 g | 385 kcal |
| 2 serving (double) | 360 g | 396 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Cabbage dible pilaf
What is cabbage dible pilaf?
Cabbage dible pilaf is a Black Sea-style Turkish dish in which rice cooks in the same pot as cabbage, usually with onion. The result is a moist, savory pilaf rather than a separate rice side topped with cabbage.
How do you make cabbage dible pilaf?
To make cabbage dible pilaf, soften chopped cabbage and onion in a pot, then stir in rinsed rice, water, and seasoning. Cover and cook gently until the rice is tender and the liquid is absorbed, then let it stand briefly before serving.
Is cabbage dible pilaf the same as kapuska?
No. Cabbage dible pilaf is rice-centered, with the rice cooked together with the cabbage until the dish has a pilaf-like texture. Kapuska is a cabbage stew, often looser and more vegetable-focused, even though some versions also include rice.
Which cabbage is used in cabbage dible pilaf?
Cabbage dible pilaf can be made with white cabbage or, in some Black Sea versions, collard greens known locally as karalahana. White cabbage gives a milder result, while collard greens bring a stronger, earthier flavor and may need longer cooking.
Can cabbage dible pilaf be made without meat?
Yes, cabbage dible pilaf is commonly made without meat. Cabbage, rice, onion, and a little oil or butter make a satisfying meat-free version; some cooks add minced meat for a heartier meal, but it is not essential to the dish.
Should you cook the rice before adding it to cabbage dible pilaf?
No, the rice is usually added uncooked after rinsing. It cooks with the cabbage in the same pot, absorbing its flavor as it takes up the cooking liquid. Pre-cooking it can make cabbage dible pilaf overly soft.
What seasoning goes well in cabbage dible pilaf?
Salt and black pepper are enough to season cabbage dible pilaf, and onion is a common flavor base. Some home cooks add paprika or chili flakes, but heavy seasoning can overwhelm the gentle taste of the cabbage.
What do you serve with cabbage dible pilaf?
Cabbage dible pilaf pairs well with plain yogurt, a crisp salad, or pickles. In a Turkish-style meal, ayran is another natural match. Since the pilaf already combines rice and vegetables, a simple side is usually all it needs.
How long does cabbage dible pilaf last in the fridge?
Cabbage dible pilaf keeps for about three days in a covered container in the refrigerator. Cool it and refrigerate it promptly, then reheat it until steaming hot; adding a splash of water helps loosen the rice.
Can you freeze cabbage dible pilaf?
Yes, cabbage dible pilaf can be frozen, though the rice may become softer after thawing. Divide it into airtight portions once cool, thaw in the refrigerator, and reheat thoroughly with a little water to restore moisture.
Cabbage dible pilaf Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin C
23.4mg · 26% DV
B3
1.98mg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
0.34mg · 15% DV
Sodium
342mg · 15% DV
Copper
0.11mg · 12% DV
Phosphorus
68mg · 10% DV
Potassium ⭐
252mg · 7% DV
Cabbage dible pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cabbage dible pilaf
To burn the 198 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 Cabbage dible pilaf?
Cabbage dible pilaf comes from Turkey’s Black Sea region. It is made by cooking chopped cabbage and rice together, often with onion and oil, so the rice absorbs the vegetable’s juices as it softens. Recipes vary from home to home, but cabbage is the defining ingredient rather than a garnish added at the end.
The finished dish is tender and gently cohesive, with mild sweetness from the cabbage and a comforting, rice-led texture. In Turkey it is commonly served warm as a simple main or alongside other dishes; you can pair it with plain yoghurt or a crisp salad for contrast. It is a relatively light pilaf, with some fibre from the cabbage. For an even lighter plate, use less oil and make the cabbage generous.
How Nutritious Is Cabbage dible pilaf?
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 Cabbage dible pilaf 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 Cabbage dible pilaf Contain Allergens?
No known major allergens
Which Diets Is Cabbage dible pilaf Good For?
Vegan
— Not 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
Cabbage dible pilaf Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.