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Ebruli manti Calories
Manti dumplings with yogurt and sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ebruli manti (200 g) has 380 calories. That works out to 190 calories per 100 g. It contains 46.2 g of carbs, 14.8 g of protein, 15 g of fat and 3 g of fiber. Its 32 µg of Selenium covers 58% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Ebruli manti Nutrition Facts
Selected: 1 serving (medium) · 200 g
380
KCAL / 200G
Carbs
46.2g
· 17% DV
Protein
14.8g
· 30% DV
Fat
15g
· 19% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 16% · Fat 35%
Ebruli manti nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 380 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.16 g | |
| Sodium | 820 mg | 36% |
| Total carbohydrate | 46.2 g | 17% |
| Fiber | 3 g | 11% |
| 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 Ebruli manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 380 kcal |
| 1 piece (mini) | 12 g | 23 kcal |
| 6 piece (small) | 72 g | 137 kcal |
| 100 g | 100 g | 190 kcal |
| 10 piece (medium) | 120 g | 228 kcal |
| 1 cup (medium) | 160 g | 304 kcal |
| 1 serving (large) | 280 g | 532 kcal |
| 1 serving (extra large) | 350 g | 665 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Ebruli manti
What is Ebruli manti?
Ebruli manti is Turkish manti made with marbled or patterned dough. It is commonly filled with seasoned minced meat and served with garlicky yogurt and a butter-based sauce; “ebruli” refers to its swirled appearance.
How is Ebruli manti different from regular Turkish manti?
Ebruli manti stands out for its patterned dough, while ordinary Turkish manti is usually made with plain, single-color dough. The filling and yogurt-based serving style can be similar, though recipes vary between cooks and regions.
What is inside Ebruli manti?
Ebruli manti is commonly filled with minced meat, onion, and seasonings. Its marbled look comes from the dough rather than the filling, and the exact seasoning or filling can vary by recipe.
How do you make the swirled dough for Ebruli manti?
The swirled dough for Ebruli manti is made by combining doughs of different colors or layering colored strips before rolling them out. Vegetable purées can provide color, but rolling too thoroughly may blend the pattern away.
What sauce is served with Ebruli manti?
Ebruli manti is typically topped with garlicky yogurt and melted butter seasoned with options such as paprika or dried mint. Add the sauce just before serving so the dough’s marbled pattern remains visible.
How do you cook Ebruli manti without it falling apart?
Cook Ebruli manti in gently boiling water and avoid leaving it in for too long. Seal the edges firmly when shaping, use a modest amount of filling, and stir carefully so the dumplings do not break.
Can you freeze Ebruli manti?
Yes, uncooked Ebruli manti can be frozen. Freeze the dumplings in a single layer first, then transfer them to a sealed container; cook them from frozen in boiling water rather than thawing them beforehand.
Is Ebruli manti the same as Turkish ravioli?
No, Ebruli manti is a Turkish dumpling, not simply a renamed Italian ravioli. Its marbled dough is distinctive, and it is commonly served with garlicky yogurt and butter sauce rather than the sauces typical of ravioli.
What can you serve with Ebruli manti?
A crisp salad or a light soup pairs well with Ebruli manti. Since the dumplings are usually served with yogurt and a rich butter sauce, a fresh, simple side keeps the meal balanced without competing with them.
How should you store leftover Ebruli manti?
Store cooked Ebruli manti in a covered container in the refrigerator, ideally separate from its yogurt and sauce, and eat it within a few days. Reheat gently with a splash of water and add fresh yogurt afterward.
Ebruli manti Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.32mg · 25% DV
B3
3.4mg · 21% DV
Biotin
6.2µg · 21% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
264mg · 38% DV
Sodium
820mg · 36% DV
Copper
0.24mg · 27% DV
Potassium ⭐
370mg · 11% DV
Ebruli manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ebruli manti
To burn the 380 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 Ebruli manti?
Ebruli manti is a Turkish style of small filled dumplings, made distinctive by marbled or swirled dough. The parcels are commonly filled with seasoned minced meat, boiled, then served with garlicky yoghurt and a drizzle of butter or tomato-based sauce. Shapes and toppings vary between cooks.
The tender dumplings, savoury filling and cool yoghurt make a comforting main meal, often accompanied by a simple salad or pickles. Across Turkey, manti is eaten at home and in restaurants; for English-speaking diners elsewhere, it works well as a hearty meal on its own. It provides carbohydrates alongside some protein, while the sauce can add richness. For a lighter serving, use a modest amount of sauce and add extra yoghurt or fresh greens.
How Nutritious Is Ebruli 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 Ebruli 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 Ebruli manti Contain Allergens?
Contains these allergens:
Which Diets Is Ebruli 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
Ebruli manti Fat Profile
SATURATED
6.3g
MONOUNSATURATED
4.9g
POLYUNSATURATED
1.64g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.