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Cold İzmir kumru Calories

Cold sesame-crusted sandwich with cheese and fresh vegetables

CALORIES · 100 G

244kcal

GI

62medium

POTASSIUM · 100 G

168mg

FIBER · 100 G

2.1g

Quick answer

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.

Cold İzmir kumru Nutrition Facts

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%

Cold İzmir kumru nutrition facts table · 1 piece (medium) (180 g)

NutrientAmount% DV
Calories439 kcal
Total fat15.7 g20%
Saturated fat6.05 g30%
Trans fat0.14 g
Sodium1107 mg48%
Total carbohydrate57.8 g21%
Fiber3.8 g14%
Protein16.9 g34%

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 Cold İzmir kumru?

ServingAmountCalories
1 piece (medium)180 g439 kcal
1 ounce (small)28.4 g69 kcal
100 g100 g244 kcal
1 piece (small)120 g293 kcal
1 serving (half)150 g366 kcal
1 piece (large)250 g610 kcal
1 serving (double)270 g659 kcal
1 piece (jumbo)320 g781 kcal

Calculated from 244 calories per 100 g.

Frequently Asked Questions About Cold İzmir kumru

What is a cold İzmir kumru?

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.

What goes in a cold İzmir kumru?

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.

How is a cold İzmir kumru different from a hot kumru?

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.

How do you make a cold İzmir kumru at home?

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.

What bread is used for a cold İzmir kumru?

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.

Which cheese is best in a cold İzmir kumru?

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.

Where did the cold İzmir kumru originate?

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.

What is usually served with a cold İzmir kumru?

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.

Can you toast a cold İzmir kumru?

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.

How should you store a leftover cold İzmir kumru?

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.

Cold İzmir kumru Vitamins & Minerals

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

Cold İzmir kumru Glycemic Index

GLYCEMIC INDEX

62
Medium
0 Low5570100

GLYCEMIC LOAD

27
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cold İzmir kumru

To burn the 439 calories in 1 piece (medium) (180 g):

🚶

109min

Walking (5 km/h)

🏃

45min

Running (8 km/h)

🚴

60min

Cycling

🏊

51min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cold İzmir kumru?

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.

How Nutritious Is Cold İzmir kumru?

Nutrient density

Medium

39/ 100

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

40/ 100

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 Cold İzmir kumru 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 Cold İzmir kumru Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame yes

Which Diets Is Cold İzmir kumru Good For?

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

Cold İzmir kumru Fat Profile

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.