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Cigkofte wrap (single lavash) Calories
Vegan bulgur-based spicy cigkofte with lettuce and tomato, wrapped in a single lavash flatbread.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cigkofte wrap (single lavash) (220 g) has 407 calories. That works out to 185 calories per 100 g. It contains 74.8 g of carbs, 9.2 g of protein, 7 g of fat and 9.9 g of fiber. Its 83.6 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Cigkofte wrap (single lavash) Nutrition Facts
Selected: 1 piece (medium) · 220 g
407
KCAL / 220G
Carbs
74.8g
· 27% DV
Protein
9.2g
· 18% DV
Fat
7g
· 9% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 9% · Fat 16%
Cigkofte wrap (single lavash) nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 407 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 858 mg | 37% |
| Total carbohydrate | 74.8 g | 27% |
| Fiber | 9.9 g | 35% |
| Protein | 9.2 g | 18% |
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 Cigkofte wrap (single lavash)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 407 kcal |
| 100 g | 100 g | 185 kcal |
| ½ piece (half) | 110 g | 204 kcal |
| 1 piece (mini) | 150 g | 278 kcal |
| 1 piece (small) | 180 g | 333 kcal |
| 1 piece (large) | 270 g | 500 kcal |
| 1 piece (extra large) | 350 g | 648 kcal |
| 2 piece (double) | 440 g | 814 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Cigkofte wrap (single lavash)
What is in a Cigkofte wrap (single lavash)?
A Cigkofte wrap (single lavash) contains spicy bulgur-based cigkofte with lettuce and tomato, rolled in one lavash flatbread. Lemon or pomegranate molasses may be added, depending on the vendor or recipe.
Does a Cigkofte wrap (single lavash) contain raw meat?
No, this Cigkofte wrap (single lavash) uses meat-free, bulgur-based cigkofte. Traditional cigkofte recipes can include meat, so the name alone does not guarantee that every version is meatless.
Why is a Cigkofte wrap (single lavash) called cigkofte if it has no meat?
A Cigkofte wrap (single lavash) takes its name from cigkofte, a mixture traditionally prepared by kneading bulgur and seasonings without cooking. Meat-free versions are now common, but the traditional name remains.
How do you eat a Cigkofte wrap (single lavash)?
Eat a Cigkofte wrap (single lavash) by holding it in the lavash and taking bites, often with lemon or greens. If it is served with extra sauce, add a little at a time to keep the wrap from becoming soggy.
How do you make a Cigkofte wrap (single lavash) at home?
To make a Cigkofte wrap (single lavash), spread the bulgur-based cigkofte down the center of one lavash, add lettuce and tomato, then fold in the sides and roll it tightly. Avoid overfilling so it stays closed.
Is a Cigkofte wrap (single lavash) usually spicy?
Yes, a Cigkofte wrap (single lavash) is often spicy because the cigkofte is seasoned with pepper and other spices. The heat varies by recipe, so ask for a mild version or skip added chili sauce if you prefer less spice.
What is the difference between cigkofte and a Cigkofte wrap (single lavash)?
Cigkofte is the seasoned bulgur mixture, while a Cigkofte wrap (single lavash) is that mixture rolled with fillings such as lettuce and tomato in lavash. Cigkofte can also be served without bread as individual portions.
How long does a Cigkofte wrap (single lavash) last in the fridge?
A Cigkofte wrap (single lavash) is best eaten fresh. If you need to keep it, refrigerate it in a sealed container and eat it as soon as possible; moisture from the vegetables can soften the lavash.
Can you freeze a Cigkofte wrap (single lavash)?
Freezing a Cigkofte wrap (single lavash) is not ideal: lettuce and tomato lose their fresh texture, and the lavash may turn soggy after thawing. For better results, freeze the cigkofte separately and assemble the wrap when ready to eat.
Is a Cigkofte wrap (single lavash) filling enough for a meal?
A Cigkofte wrap (single lavash) can work as a light meal, especially with a side salad or soup. If you need a more substantial meal, add another filling or serve it with a protein-rich side such as beans.
Cigkofte wrap (single lavash) Vitamins & Minerals
Vitamins
Vitamin K
83.6µg · 70% DV
Vitamin A
264µg · 29% DV
B1
0.29mg · 24% DV
B6
0.4mg · 24% DV
Minerals
Manganese
1.1mg · 48% DV
Copper
0.37mg · 41% DV
Sodium
858mg · 37% DV
Phosphorus
172mg · 25% DV
Potassium ⭐
484mg · 14% DV
Cigkofte wrap (single lavash) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cigkofte wrap (single lavash)
To burn the 407 calories in 1 piece (medium) (220 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 wrap (single lavash)?
A cigkofte wrap (single lavash) holds spicy, kneaded bulgur cigkofte with lettuce and tomato in one thin lavash flatbread. This popular meat-free version is distinct from older styles of çiğ köfte made with meat, and is closely associated with southeastern Turkey.
Its warmly spiced, tangy filling is soft against the crisp vegetables and pliable bread. In Turkey, it is often eaten as a quick lunch or street-food snack, with lemon and pickles; it also travels well for a packed meal. Bulgur makes it mainly a carbohydrate-based choice, with some fibre—4.5 g per 100 g. Add extra salad or greens alongside if you want a lighter, more filling meal.
How Nutritious Is Cigkofte wrap (single lavash)?
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 wrap (single lavash) 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 wrap (single lavash) Contain Allergens?
Contains these allergens:
Which Diets Is Cigkofte wrap (single lavash) 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 wrap (single lavash) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.54g
POLYUNSATURATED
2.42g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.