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Olive-oil braised, lightly sweet, fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Carrot pilaki (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 14.1 g of carbs, 1.7 g of protein, 8.7 g of fat and 4.2 g of fiber. Its 1252.5 µg of Vitamin A covers 139% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
138
KCAL / 150G
Carbs
14.1g
· 5% DV
Protein
1.7g
· 3% DV
Fat
8.7g
· 11% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 5% · Fat 55%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 14.1 g | 5% |
| Fiber | 4.2 g | 15% |
| Protein | 1.7 g | 3% |
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) | 150 g | 138 kcal |
| 1 tablespoon (mini) | 20 g | 18 kcal |
| 3 tablespoon (small) | 60 g | 55 kcal |
| ½ cup (half) | 85 g | 78 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 100 g | 92 kcal |
| 1 cup (medium) | 170 g | 156 kcal |
| 1 serving (large) | 220 g | 202 kcal |
Calculated from 92 calories per 100 g.
Carrot pilaki is a Turkish-style olive-oil braise in which carrots are cooked until tender, often with onion and seasonings. It is commonly served as a chilled or room-temperature side dish rather than as a soup.
Carrot pilaki is usually served cold or at room temperature, like other Turkish olive-oil dishes. Letting it rest after cooking helps the flavors settle, though you can serve it warm if you prefer.
Not necessarily. Carrot pilaki can be made without tomato, while some home recipes add tomato or tomato paste for a deeper, savory flavor. The carrots, onion, and olive oil are more central to the dish.
Cut the carrots into evenly sized pieces and simmer them gently rather than boiling them hard. Check them as they cook and stop when they are tender but still hold their shape; thinner slices soften faster.
Pilaki refers to a style of dish associated with cooking ingredients slowly with olive oil and aromatics, then often serving them chilled. The name is used for different foods, so carrot pilaki is the carrot-based version.
Yes, carrot pilaki can be made without added sugar. Carrots bring their own sweetness, and lemon juice or a little extra onion can balance the flavor without making the dish taste sugary.
Serve carrot pilaki alongside rice, beans, grilled foods, or other meze. Its lightly sweet, tangy flavor works especially well with savory dishes, and fresh herbs or a squeeze of lemon make a simple finish.
Yes, carrot pilaki can be frozen in an airtight container, but the carrots may become softer after thawing. Freeze it only after it has cooled, then thaw it in the refrigerator and serve it chilled or gently reheated.
Carrot pilaki generally keeps for 3–4 days in the refrigerator when stored promptly in a covered container. Use a clean serving utensil, and discard it if it has been left at room temperature for an extended period.
Yes, baby carrots work in carrot pilaki, but leave small ones whole or halve larger ones so they cook evenly. Check them earlier than thick carrot chunks, since their size can make them soften more quickly.
Vitamins
Vitamin A
1252.5µg · 139% DV
Vitamin E
2.85mg · 19% DV
Vitamin K
15µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Sodium
315mg · 14% DV
Potassium ⭐
383mg · 11% DV
Manganese
0.21mg · 9% DV
Copper
0.06mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 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.
Carrot pilaki is a Turkish olive-oil dish in which carrots are gently cooked with onion until tender. Its mild sweetness mostly comes from the carrots, though some home recipes add a little sugar or lemon. It is commonly served cool or at room temperature, as part of a meze spread or alongside a main dish; a little parsley and lemon make a fresh finish. The carrots provide fibre, while the dish is relatively light on protein. Pair it with beans, grains or a larger selection of meze for a more filling meal. If you prefer a lighter serving, use a restrained hand with the olive oil.
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
1.27g
MONOUNSATURATED
5.85g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.