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Corn flour kavas Calories
Traditional Black Sea soup made with corn flour
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Corn flour kavas (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 41.3 g of carbs, 5.3 g of protein, 3 g of fat and 3.5 g of fiber. Its 3.8 µg of Biotin covers 13% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Corn flour kavas Nutrition Facts
Selected: 1 cup (medium) · 250 g
213
KCAL / 250G
Carbs
41.3g
· 15% DV
Protein
5.3g
· 11% DV
Fat
3g
· 4% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 10% · Fat 13%
Corn flour kavas nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 3.5 g | 13% |
| Protein | 5.3 g | 11% |
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 Cup of Corn flour kavas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 213 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 180 g | 153 kcal |
| 1 piece (small) | 200 g | 170 kcal |
| 1 serving (medium) | 250 g | 213 kcal |
| 1 bottle (medium) | 300 g | 255 kcal |
| 1 cup (large) | 350 g | 298 kcal |
| 1 serving (large) | 350 g | 298 kcal |
| 1 bottle (large) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Corn flour kavas
What is corn flour kavas?
Corn flour kavas is a traditional Black Sea soup made with corn flour. It is cooked into a savoury, spoonable dish, with the liquid and added ingredients varying between household recipes.
How do you make corn flour kavas?
Corn flour kavas is made by gradually mixing corn flour into water or stock and cooking it until thickened. Stir continuously as you add the flour to keep the soup smooth.
What does corn flour kavas taste like?
Corn flour kavas has a mild, savoury corn flavour and a soft, thick texture. Its richness depends on the recipe: stock or butter can make it more savoury and full-bodied.
Is corn flour kavas the same as kuymak or mıhlama?
No, corn flour kavas is not the same as kuymak or mıhlama. Kavas is a soup, while kuymak is a thicker dish typically made with corn flour, butter and melting cheese.
Where does corn flour kavas come from?
Corn flour kavas comes from the Black Sea food tradition of Turkey. Corn-based dishes are common in the region, and local names and ways of preparing kavas can vary.
What do you serve with corn flour kavas?
Corn flour kavas is usually served hot, either on its own as a simple soup or alongside bread and other dishes. A little butter on top is an optional addition in some versions.
Can you use polenta instead of corn flour in corn flour kavas?
Yes, finely ground polenta can work in corn flour kavas, but coarse polenta will give it a grainier texture and may need longer cooking. Add it gradually and adjust the liquid as it thickens.
How do you stop corn flour kavas from going lumpy?
To keep corn flour kavas smooth, whisk the corn flour with cold water first or sprinkle it slowly into the hot liquid while stirring. Adding all the dry flour at once encourages lumps.
Can you freeze corn flour kavas?
Yes, you can freeze corn flour kavas in an airtight container, though its texture may become thicker or slightly grainy after thawing. Reheat it gently with a splash of water, stirring until smooth.
Why does corn flour kavas get thicker as it cools?
Corn flour kavas thickens as it cools because the cooked corn starch continues to set. Stir in a little hot water when reheating to bring it back to a looser soup consistency.
Corn flour kavas Vitamins & Minerals
Vitamins
Biotin
3.75µg · 13% DV
B1
0.13mg · 11% DV
B6
0.18mg · 11% DV
B3
1.5mg · 9% DV
Minerals
Sodium
300mg · 13% DV
Manganese
0.22mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
55mg · 8% DV
Potassium ⭐
95mg · 3% DV
Corn flour kavas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn flour kavas
To burn the 213 calories in 1 cup (medium) (250 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 Corn flour kavas?
Corn flour kavas is a traditional soup from Turkey’s Black Sea region, made by cooking corn flour into a simple, thick soup. Its consistency varies between recipes, while the corn gives it a mild, distinctive flavour and a filling quality.
It is usually served warm as part of a home-cooked meal, or enjoyed on its own as a light meal. The soup is mainly a source of carbohydrates, with modest protein; it provides 85 calories per 100 g. Pair it with seasonal greens or vegetable dishes for a more rounded meal.
How Nutritious Is Corn flour kavas?
Nutrient density
Low
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 Corn flour kavas 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 Corn flour kavas Contain Allergens?
No known major allergens
Which Diets Is Corn flour kavas Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Corn flour kavas Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.75g
POLYUNSATURATED
1g
Omega 6:3 ratio 32.7:1
Above the ideal 4:1 (32.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.