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Fellak kofte Calories
Bulgur dumplings, pomegranate molasses sauce, regional, vegan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Fellak kofte (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 31.8 g of carbs, 5 g of protein, 2.6 g of fat and 5.4 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Fellak kofte Nutrition Facts
Selected: 6 piece (medium) · 120 g
168
KCAL / 120G
Carbs
31.8g
· 12% DV
Protein
5g
· 10% DV
Fat
2.6g
· 3% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
Fellak kofte nutrition facts table · 6 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 31.8 g | 12% |
| Fiber | 5.4 g | 19% |
| Protein | 5 g | 10% |
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 6 Pieces of Fellak kofte?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 120 g | 168 kcal |
| 4 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 cup (medium) | 130 g | 182 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 8 piece (large) | 160 g | 224 kcal |
| 10 piece (extra large) | 200 g | 280 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Fellak kofte
What is Fellak kofte?
Fellak kofte is a Turkish dish of small, seasoned bulgur dumplings tossed in a savory sauce. The dumplings are usually made with fine bulgur and a binder such as flour or semolina, then served with tomato, garlic, and often pomegranate molasses.
How do you make Fellak kofte at home?
To make Fellak kofte, soften fine bulgur, knead it with the binders and seasonings, and roll it into small pieces. Boil the dumplings until cooked, then toss them with a separately cooked tomato-and-garlic sauce. Recipes vary in their seasonings and binders.
Why does Fellak kofte fall apart while boiling?
Fellak kofte usually falls apart when the bulgur mixture is too dry, poorly kneaded, or loosely shaped. Let the bulgur absorb enough hot water, knead until the mixture holds together, and lower the dumplings gently into boiling water rather than stirring vigorously.
What sauce goes with Fellak kofte?
Fellak kofte is commonly served with a tomato-based sauce flavored with garlic and olive oil. Pomegranate molasses is often added for a tangy-sweet note; stir it into the sauce near the end, then coat the cooked dumplings.
Where does Fellak kofte come from?
Fellak kofte is associated with southeastern Turkey, particularly the Adana region. It is also widely known by the name fellah köftesi in Turkish, and home recipes differ in the dumpling binder, spices, and amount of pomegranate molasses.
Is Fellak kofte the same as kibbeh?
No, Fellak kofte is not the same as the best-known forms of kibbeh. Fellak kofte consists of small bulgur dumplings served in sauce, while kibbeh commonly has a bulgur shell shaped around a filling, often minced meat; both have regional variations.
Does Fellak kofte contain meat?
Traditional Fellak kofte is usually made as a meatless bulgur dish, with the flavor coming from its seasonings and sauce. Recipes can vary, so a version served at a restaurant or made from a particular recipe may include different ingredients.
Can you prepare Fellak kofte ahead of time?
Yes, you can prepare Fellak kofte ahead by shaping and cooking the dumplings separately from the sauce. Store them covered in the refrigerator and combine them with freshly heated sauce when serving; keeping them separate helps prevent them from becoming overly soft.
Can Fellak kofte be served cold?
Yes, Fellak kofte can be eaten cold, although it is more commonly served warm or at room temperature. Chilling makes the bulgur dumplings firmer as they absorb sauce, so let the dish stand briefly before serving if it feels too firm.
How do you shape Fellak kofte so it holds together?
Shape Fellak kofte by rolling small portions of well-kneaded dough between your palms, then pressing a shallow dimple into each piece if desired. Keep your hands lightly damp to reduce sticking, and make the pieces similar in size so they cook evenly.
Fellak kofte Vitamins & Minerals
Vitamins
B3
1.32mg · 8% DV
B1
0.1mg · 8% DV
Biotin
2.4µg · 8% DV
B5
0.36mg · 7% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.16mg · 18% DV
Phosphorus
78mg · 11% DV
Sodium
252mg · 11% DV
Potassium ⭐
168mg · 5% DV
Fellak kofte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fellak kofte
To burn the 168 calories in 6 piece (medium) (120 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 Fellak kofte?
Fellak kofte is a southern Turkish dish of small bulgur dumplings, usually made by kneading fine bulgur with seasonings and sometimes semolina, then shaping each piece with a little hollow in the middle. The dumplings are boiled and commonly dressed with a garlicky tomato sauce, pomegranate molasses and fresh herbs.
In Turkey they may be served warm or cold as a meze, alongside a meal, or as a simple light lunch; elsewhere, they work well as a shareable starter or side. Bulgur makes them mainly a source of carbohydrates, with 4.5 g of fibre per 100 g. Pair them with a crisp salad, and use a light hand with the oil if you want a less rich plate.
How Nutritious Is Fellak kofte?
Nutrient density
Medium
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 Fellak kofte Processed?
NOVA 3
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 Fellak kofte Contain Allergens?
No known major allergens
Which Diets Is Fellak kofte Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Fellak kofte Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.