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Frozen manti is a convenient, ready-to-cook Turkish dumpling.
In season: Winter · Autumn · Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Frozen manti (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 42 g of carbs, 11.3 g of protein, 12 g of fat and 3.3 g of fiber. Its 11.3 µg of Selenium covers 20% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
330
KCAL / 150G
Carbs
42g
· 15% DV
Protein
11.3g
· 23% DV
Fat
12g
· 15% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 14% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.11 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 42 g | 15% |
| Fiber | 3.3 g | 12% |
| Protein | 11.3 g | 23% |
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) | 150 g | 330 kcal |
| 10 piece (mini) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (small) | 100 g | 220 kcal |
| 15 piece (medium) | 120 g | 264 kcal |
| 20 piece (large) | 160 g | 352 kcal |
| 1 cup (whole) | 170 g | 374 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 1 pack (jumbo) | 400 g | 880 kcal |
Calculated from 220 calories per 100 g.
Frozen manti is usually boiled straight from frozen in salted water. Follow the package directions because cooking time varies by brand and dumpling size; check that the dough is tender and the filling is thoroughly cooked before serving.
No, frozen manti is generally cooked without thawing. Thawing can make the dough sticky or fragile, so add the dumplings directly to boiling water and use the package instructions for the recommended cooking method.
Garlic yogurt is the classic accompaniment for frozen manti. A topping of melted butter with paprika or a tomato-based sauce is also common; add the sauce after cooking so the dumplings remain intact.
To keep frozen manti from sticking, add it to plenty of boiling water and stir gently soon after adding it. Cook in batches if the pot is crowded, since crowded dumplings can clump and tear as they soften.
Frozen manti does not have one universal cooking time; the brand, filling, and dumpling size all matter. Start with the package’s directions, then cut one open to confirm the center is hot and the dough is tender.
An air fryer is not the usual way to cook frozen manti, which is traditionally boiled. Dry air can toughen the dough before the filling heats through; use an air-fryer method only if the product packaging specifically provides one.
Frozen manti is a Turkish dumpling typically made with dough around a seasoned minced-meat filling, often with onion. Recipes and fillings vary between products, so the package ingredient list is the reliable way to identify a particular version.
Frozen manti can be microwaved only when the package gives microwave instructions. Use a microwave-safe covered dish with water, and check the center for even cooking; otherwise, boiling is the more dependable method.
Keep opened frozen manti in the freezer in a tightly sealed bag or container. Limiting air exposure helps prevent freezer burn; follow the package’s storage guidance and use the product within its stated date.
No, do not refreeze frozen manti once it has thawed. Refreezing does not undo bacterial growth that may have occurred during thawing; cook it promptly, then refrigerate any cooked leftovers in a covered container.
Vitamins
B1
0.18mg · 15% DV
B12
0.33µg · 14% DV
Biotin
3.75µg · 13% DV
B3
1.8mg · 11% DV
Minerals
Sodium
630mg · 27% DV
Selenium
11µg · 20% DV
Phosphorus
108mg · 15% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
180mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 330 calories in 1 serving (medium) (150 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.
Frozen manti are Turkish dumplings made from small pieces of dough, usually filled with seasoned minced meat, then frozen ready to cook. They offer a convenient way to enjoy a dish often prepared by hand at home, with size and filling varying between products and regional styles.
Boil them until tender and serve with garlicky yoghurt, often finished with melted butter and red pepper. This is a filling meal with carbohydrates and some protein; a 100 g portion provides 7.5 g of protein. Add a crisp salad for freshness, or use a lighter hand with the butter if you prefer. Cooking times differ, so follow the packet directions.
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.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
3.45g
MONOUNSATURATED
3.9g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.