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Cigkofte (with lettuce) Calories
Traditional Turkish bulgur and spice mix served with lettuce; vegan, high fiber, low fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Cigkofte (with lettuce) has 120 calories. It contains 22 g of carbs, 3.5 g of protein, 1.2 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cigkofte (with lettuce) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
22g
· 8% DV
Protein
3.5g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Cigkofte (with lettuce) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 22 g | 8% |
| Fiber | 4.5 g | 16% |
| Protein | 3.5 g | 7% |
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 Cigkofte (with lettuce)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 120 kcal |
| 1 piece (small) | 35 g | 42 kcal |
| 1 piece (medium) | 50 g | 60 kcal |
| 1 serving (small) | 60 g | 72 kcal |
| 1 piece (large) | 70 g | 84 kcal |
| 100 g | 100 g | 120 kcal |
| 3 piece (large) | 105 g | 126 kcal |
| 1 serving (large) | 150 g | 180 kcal |
| 1 pack (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Cigkofte (with lettuce)
What is cigkofte with lettuce?
Cigkofte with lettuce is a Turkish dish of spiced, kneaded bulgur mixture served with lettuce leaves. You can wrap a portion in a leaf, or eat it in lavash with herbs and lemon.
Is cigkofte made with raw meat?
Most cigkofte commonly sold in Turkey is meat-free, although traditional meat-containing versions also exist. The name comes from its older meat-based preparation, so ask the seller or check the ingredients if meat matters to you.
Does cigkofte need to be cooked?
No, the usual meat-free cigkofte is eaten without cooking. Hot water may be used to soften the bulgur during preparation, but the finished mixture is served at room temperature or chilled.
Why is cigkofte served with lettuce?
Lettuce gives cigkofte a cool, crisp contrast to its dense texture and spices. Its leaves also work as a wrap, making it easy to eat the mixture without bread.
Is cigkofte spicy?
Cigkofte is often seasoned with pepper and can be quite spicy, but the heat varies by recipe and seller. Ask for a mild version if you prefer less heat.
How long does cigkofte last in the fridge?
Keep cigkofte covered in the refrigerator and aim to eat it within 1–2 days. Discard it if it has been left out for a long time or its smell or appearance has changed.
Can you freeze cigkofte?
Yes, cigkofte can be frozen, although thawing may make the bulgur mixture softer or alter its texture. Freeze it in airtight portions, thaw in the refrigerator, and do not refreeze once thawed.
What do you serve with cigkofte?
Cigkofte is commonly served with lettuce, lemon, herbs, and sometimes lavash or a drizzle of pomegranate molasses. These accompaniments let you wrap the mixture and balance its peppery, savory flavor.
How is cigkofte different from Turkish meatballs?
Cigkofte is a kneaded bulgur mixture, usually served without cooking in its widely sold meat-free form; Turkish meatballs are typically made from ground meat and cooked. Despite the similar-sounding name, they are different dishes.
Is packaged cigkofte the same as homemade cigkofte?
No, packaged cigkofte is a processed ready-to-eat food, while homemade cigkofte lets you choose the ingredients and seasoning yourself. Recipes and texture can vary between products, so check the package for its specific details.
Cigkofte (with lettuce) Vitamins & Minerals
Vitamins
Vitamin K
35µg · 29% DV
Vitamin A
150µg · 17% DV
B1
0.12mg · 10% DV
Vitamin C
8mg · 9% DV
Minerals
Manganese
0.7mg · 30% DV
Sodium
350mg · 15% DV
Copper
0.13mg · 14% DV
Phosphorus
65mg · 9% DV
Potassium ⭐
210mg · 6% DV
Cigkofte (with lettuce) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cigkofte (with lettuce)
To burn the 120 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 Cigkofte (with lettuce)?
Cigkofte (with lettuce) is the meat-free style of çiğ köfte, a Turkish dish associated especially with the country’s southeast. This version is made by kneading fine bulgur with pepper and tomato paste, isot pepper, onion and spices, then shaping it into small portions. Traditional meat-based versions also exist, but the bulgur preparation is the familiar choice at many Turkish çiğ köfte shops.
Wrap a portion in a lettuce leaf, add a squeeze of lemon, or roll it in flatbread with pickles and herbs. It is warmly spiced, slightly tangy and pleasantly chewy. The bulgur makes it a fibre-rich, low-fat option; choosing lettuce instead of flatbread keeps the meal lighter.
How Nutritious Is Cigkofte (with lettuce)?
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 Cigkofte (with lettuce) 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 Cigkofte (with lettuce) Contain Allergens?
No known major allergens
Which Diets Is Cigkofte (with lettuce) 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
Cigkofte (with lettuce) Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.35g
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.