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Traditional Erzurum stuffed leaves with curd cheese
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 227 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 27.7 g | 10% |
| Fiber | 4.7 g | 17% |
| Protein | 12.2 g | 24% |
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) | 180 g | 227 kcal |
| 3 piece (small) | 90 g | 113 kcal |
| 100 g | 100 g | 126 kcal |
| 5 piece (medium) | 150 g | 189 kcal |
| 1 cup (chopped) | 170 g | 214 kcal |
| 7 piece (large) | 210 g | 265 kcal |
| 1 serving (large) | 270 g | 340 kcal |
| 10 piece (jumbo) | 300 g | 378 kcal |
Calculated from 126 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 227 calories in 1 serving (medium) (180 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.
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.
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.
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
✓ 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
SATURATED
3.1g
MONOUNSATURATED
2.61g
POLYUNSATURATED
1.37g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.