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Frozen manti Calories
Traditional Turkish dumplings, conveniently frozen for easy preparation.
In season: Winter · Autumn · Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Frozen manti (150 g) has 345 calories. That works out to 230 calories per 100 g. It contains 48 g of carbs, 12.8 g of protein, 11.3 g of fat and 3.2 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Frozen manti Nutrition Facts
Selected: 1 serving (medium) · 150 g
345
KCAL / 150G
Carbs
48g
· 17% DV
Protein
12.8g
· 26% DV
Fat
11.3g
· 14% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 15% · Fat 29%
Frozen manti nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 345 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 495 mg | 22% |
| Total carbohydrate | 48 g | 17% |
| Fiber | 3.2 g | 11% |
| Protein | 12.8 g | 26% |
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 Frozen manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 345 kcal |
| 5 piece (extra small) | 40 g | 92 kcal |
| 10 piece (mini) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (small) | 100 g | 230 kcal |
| 1 cup (chopped) | 120 g | 276 kcal |
| 20 piece (jumbo) | 160 g | 368 kcal |
| 1 serving (large) | 200 g | 460 kcal |
| 1 serving (extra large) | 250 g | 575 kcal |
| 1 pack (whole) | 400 g | 920 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Frozen manti
How do you cook frozen manti?
Cook frozen manti straight from the freezer in gently boiling water, stirring carefully so the dumplings do not stick. They are ready when the dough is tender and the filling is hot throughout; follow the package directions if provided.
Should you thaw frozen manti before cooking?
No, frozen manti is usually cooked without thawing. Thawing can soften the dough and make the dumplings stick together or break apart, so add them directly to the cooking water.
What sauce is served with frozen manti?
Frozen manti is commonly served with garlic yogurt and melted butter seasoned with paprika or red pepper flakes. Add the yogurt after draining the dumplings, then spoon the warm butter sauce over the top.
How can you stop frozen manti from sticking together?
Use plenty of boiling water, avoid crowding the pot, and gently stir the frozen manti soon after adding it. Drain and serve the dumplings promptly rather than leaving them together in a warm colander.
How do you know when frozen manti is cooked?
Frozen manti is cooked when its dough is tender and the filling is thoroughly hot. Cut open one of the larger dumplings to check the center; if it is still cool, keep cooking and check the package instructions.
Can you cook frozen manti in an air fryer?
An air fryer can brown frozen manti, but it may not heat the filling evenly if the dumplings are cooked from frozen without moisture. For a more reliable result, cook them according to the package directions first, then crisp them briefly if desired.
Can frozen manti be cooked in the microwave?
Yes, some frozen manti can be microwaved in a covered microwave-safe dish with water, but results vary by product. Check the package for microwave instructions and make sure the filling is hot all the way through before serving.
Can you pan-fry frozen manti?
Yes, you can pan-fry frozen manti, but give the filling time to heat through. Add a little water and cover the pan to steam the dumplings first, then uncover and brown them; use the package guidance for safe cooking.
How long does frozen manti last after opening the package?
Opened frozen manti can stay in the freezer if you reseal it tightly or transfer it to an airtight freezer bag. Keep it frozen, avoid repeated thawing and refreezing, and use the date and storage guidance on the package.
What is the difference between frozen manti and fresh manti?
Frozen manti is made ahead and frozen for convenient storage, while fresh manti is prepared for cooking without that freezing step. The dough and filling can differ by recipe or brand, so cooking instructions may not be interchangeable.
Frozen manti Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.22mg · 17% DV
B3
2.7mg · 17% DV
B1
0.18mg · 15% DV
Minerals
Sodium
495mg · 22% DV
Phosphorus
128mg · 18% DV
Selenium
9µg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
180mg · 5% DV
Frozen manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen manti
To burn the 345 calories in 1 serving (medium) (150 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 Frozen manti?
Frozen manti are Turkish dumplings, usually made from small pieces of dough filled with seasoned minced meat. Freezing them makes this traditional, hand-shaped dish easier to prepare at home without rolling and filling each dumpling from scratch.
Boil them until tender, then serve with garlicky yoghurt and, commonly, melted butter seasoned with paprika or dried mint. In Turkey, manti is a substantial main meal, often accompanied by a simple salad or pickles. The dumplings are mainly a source of carbohydrates, with 8.5 g of protein per 100 g. For a lighter plate, use a modest amount of yoghurt and butter, and add fresh vegetables on the side.
How Nutritious Is Frozen 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 Frozen 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 Frozen manti Contain Allergens?
Contains these allergens:
Which Diets Is Frozen 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
Frozen manti Fat Profile
SATURATED
3.3g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.