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Traditional rice-based dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dible (220 g) has 319 calories. That works out to 145 calories per 100 g. It contains 54.6 g of carbs, 7 g of protein, 8.4 g of fat and 2.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
319
KCAL / 220G
Carbs
54.6g
· 20% DV
Protein
7g
· 14% DV
Fat
8.4g
· 11% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 9% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 54.6 g | 20% |
| Fiber | 2.4 g | 9% |
| Protein | 7 g | 14% |
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 serving (medium) | 220 g | 319 kcal |
| 1 tablespoon (mini) | 18 g | 26 kcal |
| 4 tablespoon (small) | 72 g | 104 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (half) | 110 g | 160 kcal |
| 1 cup (medium) | 180 g | 261 kcal |
| 2 piece (whole) | 220 g | 319 kcal |
| 1 serving (large) | 320 g | 464 kcal |
Calculated from 145 calories per 100 g.
Dible is a traditional Turkish dish in which rice is cooked together with vegetables. It is associated with the Black Sea region and can be made with ingredients such as green beans, cabbage, or kale.
Dible is a regional dish from Turkey’s Black Sea region, especially associated with Giresun. Local cooks make different versions using seasonal vegetables, so the name refers to a style of vegetable-and-rice dish rather than one fixed recipe.
Dible typically contains rice, a vegetable, onion, and oil, with water added as needed. Green beans, cabbage, and kale are common choices, but ingredients vary by regional recipe and season.
Dible is cooked in one pot, with chopped vegetables and rice simmering together until tender. The vegetables release moisture as they cook, so add liquid gradually; too much water can leave the rice soft and mushy.
No. In Dible, rice cooks together with a substantial amount of vegetables, while Turkish pilaf is generally prepared as a rice dish on its own or with smaller additions. Dible is served as a vegetable-and-rice meal.
The main difference is the vegetable: green bean Dible uses chopped green beans, while kale Dible uses finely sliced kale. The vegetable changes the dish’s texture and flavor, though both versions cook rice and vegetables together.
Yes, cabbage is used in some Dible recipes. Slice it finely and cook it with the rice so the cabbage softens as the grains cook; the amount of added water may need adjusting to account for moisture from the cabbage.
Dible can be served with yogurt, cacık, or pickles. Because it already combines rice and vegetables, it also works as a standalone meal; a fresh salad makes a simple accompaniment.
Yes, refrigerate leftover Dible in a covered container once it has cooled, and reheat it thoroughly before eating. The rice and vegetables may soften after storage, so add a small splash of water when reheating if needed.
Yes, Dible can be frozen in airtight, meal-sized portions, although the rice and vegetables may become softer after thawing. Thaw it in the refrigerator and reheat it thoroughly, adding a little water if the mixture seems dry.
Vitamins
B3
1.98mg · 12% DV
B1
0.11mg · 9% DV
B6
0.15mg · 9% DV
Biotin
2.64µg · 9% DV
Minerals
Manganese
0.7mg · 30% DV
Selenium
13µg · 24% DV
Sodium
462mg · 20% DV
Copper
0.15mg · 17% DV
Potassium ⭐
202mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 319 calories in 1 serving (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.
Dible is a home-style rice dish associated with Giresun and Turkey’s eastern Black Sea region. Rice is cooked in the same pot with finely cut vegetables; green beans are a familiar choice, while cabbage and other seasonal vegetables are also used. Onion and a little oil are often added, and the mixture simmers until the rice is tender.
It is mild and savoury, with moist grains and soft vegetables. In Turkey it is commonly served warm for lunch or dinner, either as a simple main or alongside yoghurt, pickles or salad. It is mainly a carbohydrate-based dish, with 145 calories per 100 g. For a lighter version, use less oil and add extra vegetables.
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 2
Minimally 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.
No known major 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
1.98g
MONOUNSATURATED
3.08g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.