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Cold manti Calories
Chilled manti served with yogurt
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cold manti (200 g) has 328 calories. That works out to 164 calories per 100 g. It contains 40.2 g of carbs, 14.8 g of protein, 12.2 g of fat and 2.6 g of fiber. Its 24.8 µg of Selenium covers 45% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cold manti Nutrition Facts
Selected: 1 serving (medium) · 200 g
328
KCAL / 200G
Carbs
40.2g
· 15% DV
Protein
14.8g
· 30% DV
Fat
12.2g
· 16% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 18% · Fat 33%
Cold manti nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.12 g | |
| Sodium | 632 mg | 27% |
| Total carbohydrate | 40.2 g | 15% |
| Fiber | 2.6 g | 9% |
| Protein | 14.8 g | 30% |
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 Cold manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 328 kcal |
| 1 piece (mini) | 12 g | 20 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (small) | 120 g | 197 kcal |
| 10 piece (small) | 120 g | 197 kcal |
| 1 cup (medium) | 150 g | 246 kcal |
| 15 piece (medium) | 180 g | 295 kcal |
| 1 serving (large) | 250 g | 410 kcal |
| 1 serving (extra large) | 350 g | 574 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Cold manti
What is cold manti?
Cold manti is cooked Turkish dumplings served chilled, commonly with yogurt. Garlic may be mixed into the yogurt, while some versions are finished with a little spiced butter or herbs.
How do you make cold manti at home?
Boil the manti until tender, drain it, and let it cool before adding the yogurt. For a fresher texture, keep the dumplings and yogurt sauce separate until just before serving.
Can cold manti be made ahead for a party?
Yes. Cook and chill the manti ahead of time, then refrigerate it separately from the yogurt sauce. Combine them shortly before serving so the dumplings do not sit in the sauce and turn soft.
Is cold manti different from regular Turkish manti?
The main difference is how it is served: cold manti is cooled and typically paired with yogurt, while regular Turkish manti is usually served hot. Recipes and toppings vary, but both are dumplings.
Does cold manti usually have garlic in the yogurt?
Often, yes. Garlic is a common addition to the yogurt served with cold manti, but it is optional; plain yogurt works too if you prefer a milder flavor.
Should you rinse cold manti after boiling it?
Usually, no. Drain the cooked manti well and spread it out to cool; rinsing can wash away flavor and make the dumplings watery. If they are sticking, toss them gently with a little oil.
What can you serve with cold manti?
A crisp salad or pickled vegetables pair well with cold manti and balance its creamy yogurt topping. It can also be served on its own as a light meal, especially in warm weather.
How long does cold manti keep in the fridge?
Keep cold manti covered at 4 °C (40 °F) or below and eat it within 3–4 days. Refrigerate it promptly, and do not leave the yogurt-topped dish at room temperature for more than two hours.
Can you freeze cold manti?
You can freeze the cooked dumplings, but freeze them before adding yogurt. Yogurt sauce can separate after thawing, so thaw the manti, warm it gently if you like, and add fresh yogurt when serving.
Can you eat cold manti without yogurt?
Yes. Yogurt is a common accompaniment, not a requirement; you can serve cold manti with a little olive oil, herbs, or another sauce you enjoy. Add the topping shortly before serving to preserve the dumplings' texture.
Cold manti Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.32mg · 25% DV
B3
3.3mg · 21% DV
B1
0.24mg · 20% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
252mg · 36% DV
Sodium
632mg · 27% DV
Iodine
36µg · 24% DV
Potassium ⭐
352mg · 10% DV
Cold manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold manti
To burn the 328 calories in 1 serving (medium) (200 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 Cold manti?
Cold manti is a chilled version of Turkish manti: small parcels of dough, usually filled with minced meat, served with yogurt. Recipes vary by region and household; the yogurt is often seasoned with garlic, and some versions are finished with a spiced butter or oil dressing.
The dumplings are tender and savoury, while the cool, tangy yogurt makes the dish refreshing. In Turkey, it can be served as a meal, especially in warmer weather; elsewhere, it works well as a light lunch or a shared starter. It provides 7.4 g of protein per 100 g. For a lighter plate, keep the topping simple and add a crisp salad alongside.
How Nutritious Is Cold manti?
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 Cold manti 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 manti Contain Allergens?
Contains these allergens:
Which Diets Is Cold manti Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 manti Fat Profile
SATURATED
4.5g
MONOUNSATURATED
4.62g
POLYUNSATURATED
1.64g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.