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Cold sesame-crusted sandwich with cheese and fresh vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cold İzmir kumru (180 g) has 439 calories. That works out to 244 calories per 100 g. It contains 57.8 g of carbs, 16.9 g of protein, 15.7 g of fat and 3.8 g of fiber. Its 37.8 µg of Selenium covers 69% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
439
KCAL / 180G
Carbs
57.8g
· 21% DV
Protein
16.9g
· 34% DV
Fat
15.7g
· 20% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 15% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 439 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 6.05 g | 30% |
| Trans fat | 0.14 g | |
| Sodium | 1107 mg | 48% |
| Total carbohydrate | 57.8 g | 21% |
| Fiber | 3.8 g | 14% |
| Protein | 16.9 g | 34% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 439 kcal |
| 1 ounce (small) | 28.4 g | 69 kcal |
| 100 g | 100 g | 244 kcal |
| 1 piece (small) | 120 g | 293 kcal |
| 1 serving (half) | 150 g | 366 kcal |
| 1 piece (large) | 250 g | 610 kcal |
| 1 serving (double) | 270 g | 659 kcal |
| 1 piece (jumbo) | 320 g | 781 kcal |
Calculated from 244 calories per 100 g.
A cold İzmir kumru is a Turkish sandwich made with a sesame-crusted kumru roll, cheese and fresh vegetables, served without grilling the filled sandwich. It is associated with İzmir and differs from the better-known hot version with grilled deli meats.
A cold İzmir kumru usually contains cheese, tomato, cucumber and greens in a sesame-coated roll. The exact fillings vary between shops and home recipes, so you may find different cheeses or vegetables depending on where it is made.
A cold İzmir kumru is filled with cheese and fresh vegetables and served unheated. A hot kumru is typically grilled with ingredients such as sucuk, salami and cheese. The sesame-crusted roll is shared, but the fillings and preparation are different.
To make a cold İzmir kumru, split a sesame-crusted kumru roll and fill it with sliced cheese and fresh vegetables. Pat washed vegetables dry before adding them, especially tomato, so the bread stays firm rather than turning soggy.
A cold İzmir kumru is made with a distinctive oval kumru roll covered in sesame seeds. Its soft interior holds the cheese and vegetables, while the sesame crust gives the sandwich its characteristic taste; ordinary sliced bread is not the traditional choice.
A mild cheese that can be sliced and does not overpower the vegetables works well in a cold İzmir kumru. Shops use different cheeses, so there is no single required variety; at home, choose one that fits neatly inside the roll.
The cold İzmir kumru belongs to İzmir’s kumru sandwich tradition. Kumru is widely associated with the city and its street food, but there is no widely agreed, well-documented account naming one particular neighborhood as the origin of the cold version.
A cold İzmir kumru is often served on its own as a sandwich, with ayran or tea as common accompaniments in Turkey. You can also pair it with soup or a simple salad for a more substantial meal.
Yes, you can lightly toast a cold İzmir kumru, but it will no longer have the usual cold-sandwich texture. For a warm version, toast the bread briefly before adding the fresh vegetables, so they stay crisp and do not wilt.
Store leftover cold İzmir kumru in a covered container in the refrigerator and eat it the same day. Fresh vegetables release moisture and soften the sesame roll, so the sandwich is best assembled shortly before eating rather than made well in advance.
Vitamins
B1
0.5mg · 42% DV
B3
5.58mg · 35% DV
Folate
136.8µg · 34% DV
B12
0.76µg · 32% DV
Minerals
Selenium
38µg · 69% DV
Sodium
1107mg · 48% DV
Phosphorus
311mg · 44% DV
Copper
0.34mg · 38% DV
Potassium ⭐
302mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 439 calories in 1 piece (medium) (180 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.
Cold İzmir kumru is a sesame-crusted sandwich from İzmir, made with the city’s distinctive kumru roll and served cold with cheese and fresh vegetables. Unlike the familiar grilled version filled with sucuk and other meats, this one is built around a cool, crisp filling; the exact combination can vary between bakeries and sandwich shops.
The tender, sesame-studded bread contrasts with savoury cheese and juicy vegetables such as tomato, cucumber or pepper. In İzmir it makes an easy lunch or substantial snack, often enjoyed with ayran or a soft drink. It is chiefly a bread-based meal, with 9.4 g of protein per 100 g. Add extra vegetables and keep the cheese portion modest if you want a lighter sandwich.
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.
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.
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.
Contains these allergens:
Vegan
— Not 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
SATURATED
6.05g
MONOUNSATURATED
4.9g
POLYUNSATURATED
2.99g
Omega 6:3 ratio 19.9:1
Above the ideal 4:1 (19.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.