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Tender-looking pieces of meat are mixed with soft, pale-green cabbage ribbons in a moist, lightly browned mixture, served in a shallow bowl.
●Low GI

Etli karam gur Calories

Traditional meat and cabbage dish with fiber

In season: Autumn · Winter

CALORIES · 100 G

118kcal

GI

18low

POTASSIUM · 100 G

248mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Etli karam gur (220 g) has 260 calories. That works out to 118 calories per 100 g. It contains 11.2 g of carbs, 15.8 g of protein, 15.6 g of fat and 4.6 g of fiber. Its 92.4 µg of Vitamin K covers 77% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.

Etli karam gur Nutrition Facts

Selected: 1 serving (medium) · 220 g

260

KCAL / 220G

Carbs

11.2g

· 4% DV

Protein

15.8g

· 32% DV

Fat

15.6g

· 20% 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 18% · Protein 25% · Fat 57%

Etli karam gur nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories260 kcal
Total fat15.6 g20%
Saturated fat5.28 g26%
Trans fat0.11 g
Sodium528 mg23%
Total carbohydrate11.2 g4%
Fiber4.6 g16%
Protein15.8 g32%

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 Etli karam gur?

ServingAmountCalories
1 serving (medium)220 g260 kcal
1 tablespoon (shredded)18 g21 kcal
4 tablespoon (shredded)72 g85 kcal
100 g100 g118 kcal
1 piece (small)140 g165 kcal
1 cup (shredded)180 g212 kcal
1 serving (large)320 g378 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Etli karam gur

What is etli karam gur?

Etli karam gur is a traditional Turkish-style dish made with meat and cabbage. The cabbage softens as it cooks with the meat, and the exact seasonings and cuts used can vary between household recipes.

How do you make etli karam gur at home?

Cook pieces of meat with chopped cabbage until both are tender. Browning the meat first builds flavor, while adding the cabbage afterward lets it cook in the juices; use enough liquid to prevent sticking.

Which cut of meat works best for etli karam gur?

Boneless stewing cuts of lamb or beef work well in etli karam gur because they become tender during slow cooking. Cut the meat into similar-sized pieces so it cooks evenly alongside the cabbage.

Can you make etli karam gur with red cabbage?

You can make etli karam gur with red cabbage, although it will look and taste different from versions made with pale cabbage. Red cabbage can also tint the cooking liquid, so use it when that change suits the dish.

Should the cabbage be salted before cooking etli karam gur?

No, you do not need to salt the cabbage separately for etli karam gur. It releases moisture as it cooks; season the dish during cooking and taste near the end, since the meat and cooking liquid affect how much salt it needs.

Can etli karam gur be cooked in a slow cooker?

Yes, etli karam gur can be cooked in a slow cooker. Brown the meat first for deeper flavor, then add the cabbage and other recipe ingredients; cook until the meat is tender and the cabbage has softened.

What can I serve with etli karam gur?

Serve etli karam gur with plain bread, yogurt, or a simple salad. Those sides complement the hearty meat-and-cabbage dish without competing with its savory cooking juices.

How do you stop the cabbage in etli karam gur from getting mushy?

Cut the cabbage into larger, even pieces and avoid cooking etli karam gur longer than needed. Check it as it softens, especially if you are using a pressure cooker or slow cooker.

Can you freeze leftover etli karam gur?

Yes, etli karam gur freezes well, though the cabbage may soften further after thawing. Cool it promptly, freeze it in meal-sized airtight containers, and thaw portions in the refrigerator before reheating thoroughly.

How can you make etli karam gur less greasy?

Use a leaner cut of meat and trim visible fat before cooking etli karam gur. If the cooked dish has excess fat on top, let it settle and spoon the fat off before serving.

Etli karam gur Vitamins & Minerals

Vitamins

Vitamin K

92.4µg · 77% DV

B12

1.54µg · 64% DV

Vitamin C

35.2mg · 39% DV

B3

4.62mg · 29% DV

Minerals

Selenium

18µg · 33% DV

Zinc

3.08mg · 28% DV

Phosphorus

194mg · 28% DV

Sodium

528mg · 23% DV

Potassium ⭐

546mg · 16% DV

Etli karam gur Glycemic Index

GLYCEMIC INDEX

18
Low
0 Low5570100

GLYCEMIC LOAD

2.6
Low

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

How to Burn Off Etli karam gur

To burn the 260 calories in 1 serving (medium) (220 g):

🚶

64min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

35min

Cycling

🏊

30min

Swimming

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

What is Etli karam gur?

Etli karam gur is a traditional meat-and-cabbage dish, cooked together until the meat is tender and the cabbage softens and takes on the savoury juices. The exact cut of meat and seasoning can vary by household and regional recipe, but it is generally served as a warm, filling main rather than a side.

Its texture is tender and its flavour hearty, with the cabbage bringing a mild sweetness. Serve it with bread or a simple salad; in Turkey, it also fits naturally alongside yoghurt and other home-cooked dishes. It provides fibre as well as meat, making it a substantial one-pot meal. For a lighter version, choose a leaner cut and use a modest amount of added fat.

How Nutritious Is Etli karam gur?

Nutrient density

High

63/ 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

50/ 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 Etli karam gur 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 Etli karam gur Contain Allergens?

No known major allergens

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

Which Diets Is Etli karam gur Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Etli karam gur Fat Profile

SATURATED

5.28g

MONOUNSATURATED

6.38g

POLYUNSATURATED

1.76g

⚖️

Omega 6:3 ratio 7.6:1

Above the ideal 4:1 (7.6:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.