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Çiğ Köfte with Quinoa Calories
Quinoa-based, meatless, spicy çiğ köfte
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Çiğ Köfte with Quinoa (150 g) has 273 calories. That works out to 182 calories per 100 g. It contains 45.9 g of carbs, 7.2 g of protein, 7.4 g of fat and 8.6 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Çiğ Köfte with Quinoa Nutrition Facts
Selected: 1 serving (medium) · 150 g
273
KCAL / 150G
Carbs
45.9g
· 17% DV
Protein
7.2g
· 14% DV
Fat
7.4g
· 9% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 10% · Fat 24%
Çiğ Köfte with Quinoa nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 273 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 45.9 g | 17% |
| Fiber | 8.6 g | 31% |
| Protein | 7.2 g | 14% |
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 Quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 273 kcal |
| 1 tablespoon (shredded) | 20 g | 36 kcal |
| 1 piece (mini) | 25 g | 46 kcal |
| 1 piece (small) | 45 g | 82 kcal |
| 3 tablespoon (shredded) | 60 g | 109 kcal |
| 1 piece (medium) | 70 g | 127 kcal |
| 100 g | 100 g | 182 kcal |
| 1 serving (small) | 100 g | 182 kcal |
| 1 cup (shredded) | 180 g | 328 kcal |
| 1 serving (large) | 220 g | 400 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Çiğ Köfte with Quinoa
What is çiğ köfte with quinoa?
Çiğ köfte with quinoa is a meatless take on Turkish çiğ köfte, using quinoa instead of or alongside the bulgur found in many versions. It is seasoned with spices and typically served with lettuce, lemon, and flatbread.
Is çiğ köfte with quinoa raw?
No, the quinoa in çiğ köfte with quinoa should be cooked before it is mixed with the other ingredients. “Çiğ” is part of the dish’s traditional name and does not mean this quinoa version is made with raw meat.
Does çiğ köfte with quinoa contain meat?
No, çiğ köfte with quinoa is generally made without meat. It is a meatless variation of çiğ köfte; older or regional preparations of çiğ köfte may differ, so the name alone does not describe every recipe.
What ingredients are in çiğ köfte with quinoa?
Çiğ köfte with quinoa is usually made with cooked quinoa, tomato or pepper paste, and spices. Depending on the recipe, it may also include onion, garlic, lemon juice, pomegranate molasses, or herbs, so ingredients vary between versions.
How do you make çiğ köfte with quinoa?
To make çiğ köfte with quinoa, cook the quinoa and let it cool, then knead it with paste, spices, and the other ingredients until combined. Shape the mixture and serve it with lettuce and lemon; do not use uncooked quinoa.
How is çiğ köfte with quinoa different from regular çiğ köfte?
The main difference is the grain: many meatless çiğ köfte recipes use fine bulgur, while çiğ köfte with quinoa uses quinoa instead of or in addition to it. This changes the texture and flavor, and recipes may vary in other ingredients too.
How do you eat çiğ köfte with quinoa?
Çiğ köfte with quinoa is commonly eaten wrapped in lettuce leaves or flatbread, with lemon and fresh herbs. Pomegranate molasses is another popular accompaniment; adding flatbread and sauces makes the meal more substantial.
Is çiğ köfte with quinoa spicy?
Yes, çiğ köfte with quinoa is often spicy because recipes use chili, isot, or other seasonings. The heat varies by recipe; when making it at home, use less chili and serve lemon and lettuce alongside to soften the sharpness.
How long does çiğ köfte with quinoa last in the fridge?
Freshly made çiğ köfte with quinoa is best kept covered in the refrigerator and eaten within one to two days. Do not save it after it has sat out for a long time; for packaged versions, follow the stated date and storage directions.
Can you freeze çiğ köfte with quinoa?
Yes, you can freeze çiğ köfte with quinoa, although thawing may make its texture softer or wetter. Freeze it in airtight portions, thaw it in the refrigerator, and do not freeze it again after it has thawed.
Çiğ Köfte with Quinoa Vitamins & Minerals
Vitamins
Vitamin K
24µg · 20% DV
Vitamin C
14.7mg · 16% DV
B6
0.24mg · 14% DV
B3
2.1mg · 13% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.33mg · 37% DV
Sodium
615mg · 27% DV
Phosphorus
177mg · 25% DV
Potassium ⭐
372mg · 11% DV
Çiğ Köfte with Quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Çiğ Köfte with Quinoa
To burn the 273 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.
What is Çiğ Köfte with Quinoa?
Çiğ köfte with quinoa is a meatless take on çiğ köfte, a spicy dish associated with southeastern Turkey. Traditional çiğ köfte is kneaded from fine bulgur with pepper and tomato paste, isot chilli, onion and seasonings; this version includes quinoa for a different texture and a grain-based variation.
It is savoury, tangy and often quite hot, with a compact, tender bite. In Turkey it is commonly served in lettuce leaves, with lemon and sometimes flatbread or pomegranate molasses. Elsewhere, you may find it as a Turkish restaurant starter or in a wrap. It provides fibre, with 5.7g per 100g. Add fresh salad for a lighter plate, and adjust any extra sauce to taste.
How Nutritious Is Çiğ Köfte with Quinoa?
Nutrient density
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.
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 Quinoa 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 Quinoa Contain Allergens?
No known major allergens
Which Diets Is Çiğ Köfte with Quinoa 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
Çiğ Köfte with Quinoa Fat Profile
SATURATED
1.08g
MONOUNSATURATED
2.04g
POLYUNSATURATED
2.46g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.