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Çiğ köfte with pomegranate sauce Calories
Plant-based, spicy, and a source of fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Çiğ köfte with pomegranate sauce has 180 calories. It contains 35.1 g of carbs, 4.3 g of protein, 2.8 g of fat and 5.5 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Çiğ köfte with pomegranate sauce Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
35.1g
· 13% DV
Protein
4.3g
· 9% DV
Fat
2.8g
· 4% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 9% · Fat 14%
Çiğ köfte with pomegranate sauce nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 510 mg | 22% |
| Total carbohydrate | 35.1 g | 13% |
| Fiber | 5.5 g | 20% |
| Protein | 4.3 g | 9% |
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 Çiğ köfte with pomegranate sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 180 kcal |
| 1 teaspoon (small) | 8 g | 14 kcal |
| 1 tablespoon (medium) | 20 g | 36 kcal |
| 1 piece (mini) | 25 g | 45 kcal |
| 100 g | 100 g | 180 kcal |
| 4 piece (medium) | 100 g | 180 kcal |
| 6 piece (large) | 150 g | 270 kcal |
| 1 serving (large) | 180 g | 324 kcal |
| 8 piece (extra large) | 200 g | 360 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Çiğ köfte with pomegranate sauce
What is çiğ köfte with pomegranate sauce?
Çiğ köfte with pomegranate sauce is a Turkish, usually meat-free bulgur dish seasoned with pepper paste, spices and a tangy pomegranate sauce. It is shaped into small portions and commonly served as a snack or light meal.
Is çiğ köfte with pomegranate sauce made with raw meat?
The common shop-bought version of çiğ köfte with pomegranate sauce is meat-free and made from bulgur, not raw meat. Recipes can differ, so check the ingredients if you are buying it or eating it somewhere unfamiliar.
How do you eat çiğ köfte with pomegranate sauce?
Eat çiğ köfte with pomegranate sauce wrapped in a lettuce leaf or tucked into flatbread. Lemon, parsley and spring onion are common accompaniments, adding freshness to the dish’s spicy, tangy flavour.
How do you make çiğ köfte with pomegranate sauce at home?
To make çiğ köfte with pomegranate sauce, soften fine bulgur and knead it with pepper paste, spices and pomegranate sauce until the mixture holds together. Add liquids gradually: too much can make the mixture wet and difficult to shape.
What does pomegranate sauce add to çiğ köfte?
Pomegranate sauce gives çiğ köfte a tart, slightly sweet flavour that complements its peppery seasoning. In many recipes, the sauce is nar ekşisi, a concentrated pomegranate condiment; it is not the same as ordinary pomegranate juice.
Why does çiğ köfte with pomegranate sauce turn mushy?
Çiğ köfte with pomegranate sauce can turn mushy if the bulgur absorbs too much water or the mixture contains too much sauce. Add liquids little by little while kneading, and stop once the bulgur is soft and the mixture holds its shape.
Can you make çiğ köfte with pomegranate sauce less spicy?
Yes, you can make çiğ köfte with pomegranate sauce less spicy by reducing the isot and hot pepper in a homemade recipe. For a prepared serving, pair it with lettuce or yogurt; adding more pomegranate sauce will not remove the heat.
How should you store leftover çiğ köfte with pomegranate sauce?
Keep leftover çiğ köfte with pomegranate sauce covered in the refrigerator, and follow the use-by and storage instructions on shop-bought packaging. Avoid leaving it at room temperature for an extended period, especially after serving.
Can you freeze çiğ köfte with pomegranate sauce?
Yes, but freezing may soften the bulgur and change the texture of çiğ köfte with pomegranate sauce after thawing. It is best enjoyed fresh; if you freeze it, use an airtight container and do not refreeze it after thawing.
What should you serve with çiğ köfte with pomegranate sauce?
Serve çiğ köfte with pomegranate sauce with lettuce, lemon, parsley or spring onion, and use flatbread if you want a more filling meal. Fresh, crisp accompaniments balance the dish’s concentrated spice and tang.
Çiğ köfte with pomegranate sauce Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B3
1.9mg · 12% DV
B6
0.19mg · 11% DV
Vitamin K
9.4µg · 8% DV
Minerals
Manganese
0.88mg · 38% DV
Copper
0.22mg · 24% DV
Sodium
510mg · 22% DV
Phosphorus
116mg · 17% DV
Potassium ⭐
265mg · 8% DV
Çiğ köfte with pomegranate sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Çiğ köfte with pomegranate sauce
To burn the 180 calories in 100 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 with pomegranate sauce?
Çiğ köfte with pomegranate sauce is the meat-free version of a southeastern Turkish speciality: fine bulgur is kneaded with pepper and tomato paste, onion and spices, then shaped by hand. Pomegranate sauce adds a tart, gently sweet note. Though the dish has roots in southeastern Turkey, this version is now widely enjoyed across the country.
Its tender, slightly chewy texture and lively heat make it a popular snack or meze. In Turkey, it is commonly served wrapped in lettuce, with flatbread, lemon and sometimes ayran; elsewhere, lettuce leaves or a simple salad make easy accompaniments. It is plant-based and provides much of its energy from bulgur, along with fibre. For a lighter serving, use lettuce instead of extra flatbread and add fresh herbs.
How Nutritious Is Çiğ köfte with pomegranate sauce?
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 with pomegranate sauce 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 with pomegranate sauce Contain Allergens?
Contains these allergens:
Which Diets Is Çiğ köfte with pomegranate sauce 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 with pomegranate sauce Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.92g
POLYUNSATURATED
1.06g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.