EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play

🥬

●Low GI

Erzurum Curd-Stuffed Leaves Calories

Traditional Erzurum stuffed leaves with curd cheese

In season: Spring · Summer · Autumn

CALORIES · 100 G

126kcal

GI

42low

POTASSIUM · 100 G

212mg

FIBER · 100 G

2.6g

Quick answer

1 serving (medium) of Erzurum Curd-Stuffed Leaves (180 g) has 227 calories. That works out to 126 calories per 100 g. It contains 27.7 g of carbs, 12.2 g of protein, 8.1 g of fat and 4.7 g of fiber. Its 0.8 mg of Manganese covers 36% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

Erzurum Curd-Stuffed Leaves Nutrition Facts

Selected: 1 serving (medium) · 180 g

227

KCAL / 180G

Carbs

27.7g

· 10% DV

Protein

12.2g

· 24% DV

Fat

8.1g

· 10% DV

Fiber

4.7g

· 17% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 48% · Protein 21% · Fat 31%

Erzurum Curd-Stuffed Leaves nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories227 kcal
Total fat8.1 g10%
Saturated fat3.1 g16%
Trans fat0.05 g
Sodium616 mg27%
Total carbohydrate27.7 g10%
Fiber4.7 g17%
Protein12.2 g24%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Serving of Erzurum Curd-Stuffed Leaves?

ServingAmountCalories
1 serving (medium)180 g227 kcal
3 piece (small)90 g113 kcal
100 g100 g126 kcal
5 piece (medium)150 g189 kcal
1 cup (chopped)170 g214 kcal
7 piece (large)210 g265 kcal
1 serving (large)270 g340 kcal
10 piece (jumbo)300 g378 kcal

Calculated from 126 calories per 100 g.

Frequently Asked Questions About Erzurum Curd-Stuffed Leaves

What is Erzurum Curd-Stuffed Leaves?

Erzurum Curd-Stuffed Leaves is a traditional dish from Erzurum, Türkiye, made by wrapping a filling of curd cheese and bulgur in leafy greens, usually chard. The cooked rolls are commonly served with yogurt.

How do you make Erzurum Curd-Stuffed Leaves?

To make Erzurum Curd-Stuffed Leaves, mix curd cheese with fine bulgur and chopped herbs, then wrap the filling in softened chard leaves. Arrange the rolls snugly in a pot and cook until the leaves and bulgur are tender.

What leaves are used for Erzurum Curd-Stuffed Leaves?

Chard leaves are the usual choice for Erzurum Curd-Stuffed Leaves. Briefly softening them makes them easier to roll without tearing; grape leaves are not the standard leafy wrapper for this Erzurum dish.

What goes in the filling for Erzurum Curd-Stuffed Leaves?

Curd cheese and fine bulgur form the characteristic filling for Erzurum Curd-Stuffed Leaves. Recipes often add parsley, green onion, or other herbs, but the exact mixture varies from one household to another.

Where does Erzurum Curd-Stuffed Leaves come from?

Erzurum Curd-Stuffed Leaves comes from Erzurum, in eastern Türkiye. Its combination of local-style curd cheese, bulgur, and wrapped greens distinguishes it from better-known stuffed vine leaves filled with rice or meat.

What do you serve with Erzurum Curd-Stuffed Leaves?

Yogurt is a traditional accompaniment to Erzurum Curd-Stuffed Leaves, and some cooks serve it with garlic yogurt. A simple salad or soup can round out the meal without competing with the savory curd filling.

How do you stop Erzurum Curd-Stuffed Leaves from unrolling?

For Erzurum Curd-Stuffed Leaves that stay closed, soften the chard until pliable, trim or flatten thick stems, and avoid overfilling each leaf. Set the rolls seam-side down and pack them snugly in the pot while cooking.

Can you make Erzurum Curd-Stuffed Leaves ahead of time?

Yes, you can roll Erzurum Curd-Stuffed Leaves ahead and refrigerate them in a covered container before cooking. Keep them chilled and cook them soon rather than leaving the uncooked rolls at room temperature.

Can you freeze Erzurum Curd-Stuffed Leaves?

Yes, Erzurum Curd-Stuffed Leaves can be frozen after cooking and cooling, though the chard may soften when thawed. Freeze them in an airtight container, thaw in the refrigerator, and reheat thoroughly before serving.

How should you store leftover Erzurum Curd-Stuffed Leaves?

Refrigerate leftover Erzurum Curd-Stuffed Leaves promptly in a covered container. Reheat only the portion you plan to eat until it is hot throughout, and store yogurt separately so it does not make the leaves watery.

Erzurum Curd-Stuffed Leaves Vitamins & Minerals

Vitamins

Vitamin K

38.52µg · 32% DV

B2

0.29mg · 22% DV

B12

0.5µg · 21% DV

B6

0.32mg · 19% DV

Minerals

Manganese

0.83mg · 36% DV

Phosphorus

214mg · 31% DV

Sodium

616mg · 27% DV

Copper

0.23mg · 26% DV

Potassium ⭐

382mg · 11% DV

Erzurum Curd-Stuffed Leaves Glycemic Index

GLYCEMIC INDEX

42
Low
0 Low5570100

GLYCEMIC LOAD

10.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Erzurum Curd-Stuffed Leaves

To burn the 227 calories in 1 serving (medium) (180 g):

🚶

56min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Erzurum Curd-Stuffed Leaves?

Erzurum Curd-Stuffed Leaves is a regional dish from Erzurum in eastern Turkey, made by wrapping a filling of lor—a fresh, mild whey cheese—often mixed with bulgur and herbs in leafy greens such as chard. The leaves soften as they cook, while the filling stays gently tangy and hearty.

It is usually served warm, often with garlicky yoghurt, as part of a home-style meal. Outside Turkey, it also works well as a vegetarian main or a substantial side, alongside a crisp salad. With 6.8 g of protein per 100 g, it offers some protein along with the leaves’ fibre. Use a light hand with added oil and serve with extra greens for a fresher, lighter plate.

How Nutritious Is Erzurum Curd-Stuffed Leaves?

Nutrient density

High

67/ 100

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

51/ 100

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 Erzurum Curd-Stuffed Leaves 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 Erzurum Curd-Stuffed Leaves Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Erzurum Curd-Stuffed Leaves Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Erzurum Curd-Stuffed Leaves Fat Profile

SATURATED

3.1g

MONOUNSATURATED

2.61g

POLYUNSATURATED

1.37g

⚖️

Omega 6:3 ratio 8.2:1

Above the ideal 4:1 (8.2:1).

Compare Erzurum Curd-Stuffed Leaves

🥬vs🍅
Erzurum Curd-Stuffed Leaves vs Tomato108 kcal more per 100 g
→
🥬vs🥗
Erzurum Curd-Stuffed Leaves vs Mixed Green Salad108 kcal more per 100 g
→
🥬vs🫑
Erzurum Curd-Stuffed Leaves vs Red Pepper95 kcal more per 100 g
→
🥬vs🥄
Erzurum Curd-Stuffed Leaves vs Boiled Beetroot82 kcal more per 100 g
→

Foods Similar to Erzurum Curd-Stuffed Leaves

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Have another question about Erzurum Curd-Stuffed Leaves?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.