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Çiğ Köfte (Raw) Calories
Raw bulgur, spices, isot pepper, walnuts or hazelnuts, pomegranate molasses, prepared raw
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Çiğ Köfte (Raw) (50 g) has 90 calories. That works out to 180 calories per 100 g. It contains 16 g of carbs, 2.8 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Çiğ Köfte (Raw) Nutrition Facts
Selected: 1 piece (medium) · 50 g
90
KCAL / 50G
Carbs
16g
· 6% DV
Protein
2.8g
· 6% DV
Fat
1.8g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 12% · Fat 18%
Çiğ Köfte (Raw) nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 2.6 g | 9% |
| Protein | 2.8 g | 6% |
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 Medium Çiğ Köfte (Raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 90 kcal |
| 1 piece (small) | 30 g | 54 kcal |
| 1 serving (small) | 60 g | 108 kcal |
| 1 piece (large) | 80 g | 144 kcal |
| 1 serving (medium) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (large) | 120 g | 216 kcal |
| 5 piece (medium) | 250 g | 450 kcal |
| 1 pack (jumbo) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Çiğ Köfte (Raw)
What is çiğ köfte made of?
Meat-free çiğ köfte is typically made with fine bulgur, isot pepper, tomato or pepper paste, onion, and spices. Pomegranate molasses adds tang, and some recipes include walnuts or hazelnuts. Ingredients vary between home recipes and sellers.
Does çiğ köfte contain raw meat?
Most çiğ köfte sold in Turkey today is meat-free and made with bulgur. Traditional versions can contain raw meat, so ask the seller which kind it is and how it was prepared if you are unsure.
Is çiğ köfte actually raw?
Yes, çiğ köfte is served without cooking, but the common meat-free version contains softened, uncooked bulgur rather than raw meat. The name reflects its traditional preparation; meat-containing versions require careful food-safety handling.
How do you eat çiğ köfte?
People commonly wrap çiğ köfte in a lettuce leaf or flatbread, often with lemon and parsley. A squeeze of lemon brightens its spicy, tangy flavor. Ayran is also a popular drink to serve alongside it.
How spicy is çiğ köfte, and what gives it its flavor?
Çiğ köfte can be quite spicy because isot pepper gives it heat and a distinctive smoky flavor. Spice levels vary by recipe and seller. If you prefer milder food, ask for a less-spicy version before ordering.
How is çiğ köfte traditionally made?
Çiğ köfte is made by kneading fine bulgur with pepper, paste, onion, and spices until the mixture softens and holds together. Traditional meat-containing recipes differ from the widely available meat-free version, which relies on bulgur for its texture.
How long does çiğ köfte last in the fridge?
Keep meat-free çiğ köfte covered in the refrigerator and eat it promptly, since it can dry out and lose its fresh flavor. Do not leave it at room temperature for long. Treat raw-meat versions as especially perishable.
Where does çiğ köfte come from?
Çiğ köfte is a specialty associated with southeastern Turkey, especially Şanlıurfa. Its name means “raw meatball,” referring to traditional versions made with raw meat; the meat-free bulgur version is now widely eaten and sold.
What is the difference between meat-free and meat çiğ köfte?
Meat çiğ köfte includes raw meat, while meat-free çiğ köfte uses bulgur, spices, and other plant ingredients for its texture and flavor. The meat-free style is more common in shops, and the two versions have different food-safety needs.
Can you eat çiğ köfte during pregnancy?
Meat-free çiğ köfte may be an option during pregnancy when it is freshly prepared hygienically and kept properly chilled. Avoid versions made with raw meat. Ask your clinician if you have concerns about food safety or your individual pregnancy.
Çiğ Köfte (Raw) Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B6
0.09mg · 5% DV
Vitamin A
40µg · 4% DV
Folate
17.5µg · 4% DV
Minerals
Copper
0.09mg · 10% DV
Sodium
210mg · 9% DV
Manganese
0.19mg · 8% DV
Phosphorus
39mg · 6% DV
Potassium ⭐
105mg · 3% DV
Çiğ Köfte (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Çiğ Köfte (Raw)
To burn the 90 calories in 1 piece (medium) (50 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 Çiğ Köfte (Raw)?
Çiğ köfte (raw) is a Turkish specialty associated especially with the southeast: finely cracked bulgur is kneaded with isot pepper, spices and pomegranate molasses. The widely sold version in Turkey today is usually meat-free; some recipes also include walnuts or hazelnuts. Kneading gives it a firm, pleasantly chewy texture, with chilli heat balanced by the molasses’ tart sweetness.
It is commonly shaped into small pieces and eaten in lettuce leaves or wrapped in thin flatbread, often with lemon and parsley. Outside Turkey, it is found at Turkish restaurants and takeaway shops, too. Bulgur makes it mainly a source of carbohydrates and fibre, with a modest amount of protein. Pair it with fresh salad, or use lettuce instead of flatbread for a lighter serving.
How Nutritious Is Çiğ Köfte (Raw)?
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 Çiğ Köfte (Raw) Processed?
NOVA 3
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 Çiğ Köfte (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Çiğ Köfte (Raw) 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
Çiğ Köfte (Raw) Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.55g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.