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Baked İzmir köfte made with ground meat, potato and breadcrumbs, prepared with little or no sauce.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dry İzmir köfte (200 g) has 460 calories. That works out to 230 calories per 100 g. It contains 14 g of carbs, 28 g of protein, 32 g of fat and 2 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 200 g
460
KCAL / 200G
Carbs
14g
· 5% DV
Protein
28g
· 56% DV
Fat
32g
· 41% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 25% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 460 kcal | |
| Total fat | 32 g | 41% |
| Saturated fat | 8.4 g | 42% |
| Trans fat | 0.7 g | |
| Sodium | 620 mg | 27% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 2 g | 7% |
| Protein | 28 g | 56% |
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) | 200 g | 460 kcal |
| 1 piece (small) | 45 g | 104 kcal |
| 1 piece (medium) | 65 g | 150 kcal |
| 1 piece (large) | 85 g | 196 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (small) | 150 g | 345 kcal |
| 3 piece (small) | 180 g | 414 kcal |
| 4 piece (medium) | 260 g | 598 kcal |
| 1 serving (large) | 300 g | 690 kcal |
| 5 piece (large) | 340 g | 782 kcal |
Calculated from 230 calories per 100 g.
Dry İzmir köfte is a baked Turkish dish of seasoned meatballs and potatoes, made with little or no sauce. Unlike saucier versions, it has a drier finish, with the meatballs and potatoes taking on more direct oven browning.
To make Dry İzmir köfte, shape seasoned ground meat into meatballs, arrange them with potatoes in a baking dish, and bake until cooked through. Keep the pieces similar in size so the meat and potatoes finish cooking at about the same time.
Beef is a common choice for Dry İzmir köfte, while a beef-and-lamb blend gives it a richer flavor. Avoid very lean mince if you want tender meatballs, since they can turn firm and dry during baking.
Dry İzmir köfte is called “dry” because it is prepared with little or no tomato sauce, not because the meatballs should be overcooked. The dish still gets moisture from the ingredients as they bake together.
Dry İzmir köfte has little or no sauce, while regular İzmir köfte is often served with a tomato-based sauce. The drier preparation lets the meatballs and potatoes brown more directly and leaves less liquid in the baking dish.
Serve Dry İzmir köfte with a crisp salad, yogurt, or cacık to balance the baked meat and potatoes. Rice or crusty bread can make the meal more substantial, though the potatoes already provide a hearty side.
For Dry İzmir köfte that holds its shape, knead the meat mixture thoroughly and form compact meatballs before arranging them in the dish. Handle them gently during baking; repeatedly turning them can make them break apart.
No, you can add raw potatoes to Dry İzmir köfte if they are cut small enough to cook through alongside the meatballs. Keep the pieces evenly sized; larger chunks may need a head start so they are tender when the meat is done.
Yes, you can prepare the meatballs and potatoes for Dry İzmir köfte ahead and keep them covered in the refrigerator until baking. For the best texture, bake the dish close to serving time rather than leaving it fully cooked for long.
Yes, cooked Dry İzmir köfte can be frozen in an airtight container once cooled. Thaw it in the refrigerator and reheat until hot throughout; potatoes may become softer after freezing, so the texture can change slightly.
Vitamins
B12
2.7µg · 113% DV
B3
7.6mg · 48% DV
B6
0.44mg · 26% DV
B2
0.32mg · 25% DV
Minerals
Selenium
28µg · 51% DV
Zinc
5.4mg · 49% DV
Phosphorus
290mg · 41% DV
Sodium
620mg · 27% DV
Potassium ⭐
570mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 460 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.
Dry İzmir köfte is an oven-baked version of the meatball-and-potato dish associated with İzmir, on Turkey’s Aegean coast. The köfte are made with ground meat, breadcrumbs and seasoning, then baked alongside potato with little or no sauce, unlike saucier versions of the dish.
The meatballs are savoury and lightly browned, while the potatoes soften as they cook. It is usually served as a main meal with rice, bread or salad; a fresh salad makes a good contrast and keeps the plate lighter. With 14 g of protein per 100 g, it is filling, though it also gets a substantial share of its energy from fat.
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.
Contains these allergens:
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
SATURATED
8.4g
MONOUNSATURATED
10.2g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.