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Eggplant Vegetable Kofte Calories
Protein-rich meatball and vegetable main dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggplant Vegetable Kofte (220 g) has 290 calories. That works out to 132 calories per 100 g. It contains 15.8 g of carbs, 20 g of protein, 16.3 g of fat and 4.6 g of fiber. Its 1.9 µg of B12 covers 78% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Eggplant Vegetable Kofte Nutrition Facts
Selected: 1 serving (medium) · 220 g
290
KCAL / 220G
Carbs
15.8g
· 6% DV
Protein
20g
· 40% DV
Fat
16.3g
· 21% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 28% · Fat 50%
Eggplant Vegetable Kofte nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0.18 g | |
| Sodium | 539 mg | 23% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 4.6 g | 16% |
| Protein | 20 g | 40% |
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 Eggplant Vegetable Kofte?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 290 kcal |
| 1 piece (small) | 45 g | 59 kcal |
| 2 piece (medium) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 3 piece (large) | 135 g | 178 kcal |
| 1 cup (medium) | 180 g | 238 kcal |
| 1 serving (large) | 320 g | 422 kcal |
| 1 pack (large) | 400 g | 528 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Eggplant Vegetable Kofte
What is eggplant vegetable kofte?
Eggplant vegetable kofte is a Turkish-style pot dish of seasoned meatballs cooked with eggplant and other vegetables in a savory sauce. Recipes vary, but tomato, onion, and peppers are common additions, making it a complete main course.
How do you make eggplant vegetable kofte?
Shape seasoned ground meat into small meatballs, then cook them in a pot with chopped eggplant, other vegetables, and a tomato-based sauce. Browning the meatballs first is optional; cooking everything together lets the vegetables and sauce flavor the meat.
Do you need to fry the eggplant before making eggplant vegetable kofte?
No, you can add the eggplant directly to the pot. Frying it first gives a richer, softer result but also adds oil; for a lighter dish, cut it into evenly sized pieces and let it cook in the sauce until tender.
What is the difference between eggplant vegetable kofte and İzmir köfte?
Eggplant vegetable kofte centers on eggplant and mixed vegetables cooked with meatballs. İzmir köfte is more commonly made with potatoes and meatballs in tomato sauce, often baked. Home recipes vary, but the vegetables and cooking method distinguish the dishes.
How do you keep the meatballs from falling apart in eggplant vegetable kofte?
Mix the ground meat thoroughly with its binder and seasonings, shape the meatballs, and let them rest briefly before cooking. Once they are in the pot, avoid vigorous stirring until their outsides have firmed up; then stir gently.
What should you serve with eggplant vegetable kofte?
Serve eggplant vegetable kofte with rice, bulgur, or crusty bread to soak up the sauce. Plain yogurt or a fresh salad also works well, especially when you want a lighter side rather than another cooked dish.
Can you bake eggplant vegetable kofte instead of cooking it on the stove?
Yes, eggplant vegetable kofte can be baked in a covered oven-safe dish. Arrange the meatballs and vegetables, pour the sauce over them, and bake until the eggplant is tender and the meatballs are cooked through; uncover near the end if you want more browning.
Can eggplant vegetable kofte be made ahead?
Yes, you can prepare the meatballs and chop the vegetables ahead, keeping them covered and refrigerated separately until cooking. You can also cook the whole dish in advance; its flavors often meld by the next day, and it reheats well with a splash of water.
Can you freeze eggplant vegetable kofte?
Yes, eggplant vegetable kofte can be frozen after it has cooled. Freeze it in airtight portions; the eggplant may become softer after thawing, but the dish remains suitable for reheating. Thaw it in the refrigerator and heat it thoroughly before serving.
What vegetables can you use in eggplant vegetable kofte?
Eggplant is the defining vegetable in eggplant vegetable kofte, while tomatoes, peppers, and onions are common companions. You can adjust the mix to what you have, but choose vegetables that hold up during simmering and cut them to similar sizes.
Eggplant Vegetable Kofte Vitamins & Minerals
Vitamins
B12
1.87µg · 78% DV
B3
6.16mg · 39% DV
B6
0.48mg · 28% DV
B2
0.29mg · 22% DV
Minerals
Selenium
24µg · 44% DV
Zinc
3.56mg · 32% DV
Phosphorus
224mg · 32% DV
Copper
0.26mg · 29% DV
Sodium
539mg · 23% DV
Potassium ⭐
629mg · 19% DV
Eggplant Vegetable Kofte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant Vegetable Kofte
To burn the 290 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.
What is Eggplant Vegetable Kofte?
Eggplant vegetable köfte is a Turkish-style pot dish of seasoned meatballs cooked with eggplant and other vegetables, often including tomato, pepper and onion. As everything simmers together, the vegetables soften and the meat juices enrich the sauce, making it a hearty one-pot main rather than a dry meatball dish.
In Turkey it is commonly served with rice or bulgur and a side of yoghurt; bread is handy for the savoury juices. The meat provides protein, while the vegetables add fibre and balance. For a lighter version, choose lean mince and use a modest amount of oil.
How Nutritious Is Eggplant Vegetable Kofte?
Nutrient density
High
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 Eggplant Vegetable Kofte Processed?
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.
Does Eggplant Vegetable Kofte Contain Allergens?
Contains these allergens:
Which Diets Is Eggplant Vegetable Kofte 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
Eggplant Vegetable Kofte Fat Profile
SATURATED
5.1g
MONOUNSATURATED
7.3g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.