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Traditional meat and cabbage dish with fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 5.28 g | 26% |
| Trans fat | 0.11 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 4.6 g | 16% |
| Protein | 15.8 g | 32% |
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) | 220 g | 260 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 4 tablespoon (shredded) | 72 g | 85 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (small) | 140 g | 165 kcal |
| 1 cup (shredded) | 180 g | 212 kcal |
| 1 serving (large) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 260 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.
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.
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.
No known major allergens
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
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.