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Thick orange carrot slices sit in a glossy, lightly sauced mixture with translucent onion pieces and flecks of green herbs, served in a shallow dish.
●Low GI

Carrot pilaki Calories

Olive-oil braised, lightly sweet, fiber source

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

92kcal

GI

35low

POTASSIUM · 100 G

255mg

FIBER · 100 G

2.8g

Quick answer

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.

Carrot pilaki Nutrition Facts

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%

Carrot pilaki nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories138 kcal
Total fat8.7 g11%
Saturated fat1.27 g6%
Trans fat0 g
Sodium315 mg14%
Total carbohydrate14.1 g5%
Fiber4.2 g15%
Protein1.7 g3%

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 Carrot pilaki?

ServingAmountCalories
1 serving (medium)150 g138 kcal
1 tablespoon (mini)20 g18 kcal
3 tablespoon (small)60 g55 kcal
½ cup (half)85 g78 kcal
100 g100 g92 kcal
1 serving (small)100 g92 kcal
1 cup (medium)170 g156 kcal
1 serving (large)220 g202 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Carrot pilaki

What is carrot pilaki?

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.

Is carrot pilaki served cold or hot?

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.

Does carrot pilaki usually contain tomato?

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.

How do you keep the carrots from turning mushy in carrot pilaki?

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.

What does pilaki mean in carrot pilaki?

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.

Can you make carrot pilaki without added sugar?

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.

What should you serve with carrot pilaki?

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.

Can carrot pilaki be frozen?

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.

How long does carrot pilaki last in the fridge?

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.

Can carrot pilaki be made with baby carrots?

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.

Carrot pilaki Vitamins & Minerals

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

Carrot pilaki Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

4.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot pilaki

To burn the 138 calories in 1 serving (medium) (150 g):

🚶

34min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Carrot pilaki?

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.

How Nutritious Is Carrot pilaki?

Nutrient density

High

72/ 100

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

46/ 100

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 Carrot pilaki 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 Carrot pilaki Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Carrot pilaki Good For?

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

Carrot pilaki Fat Profile

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.