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Sudanese flatbread, pan-cooked, soft and slightly chewy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Gorasa (80 g) has 208 calories. That works out to 260 calories per 100 g. It contains 40 g of carbs, 6 g of protein, 2.8 g of fat and 1.8 g of fiber. Its 0.2 mg of B1 covers 15% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 80 g
208
KCAL / 80G
Carbs
40g
· 15% DV
Protein
6g
· 12% DV
Fat
2.8g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 11% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 256 mg | 11% |
| Total carbohydrate | 40 g | 15% |
| Fiber | 1.8 g | 6% |
| Protein | 6 g | 12% |
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 piece (medium) | 80 g | 208 kcal |
| ½ piece (half) | 40 g | 104 kcal |
| 1 slice (thin) | 40 g | 104 kcal |
| 1 piece (small) | 50 g | 130 kcal |
| 1 slice (thick) | 60 g | 156 kcal |
| 100 g | 100 g | 260 kcal |
| 1 piece (large) | 120 g | 312 kcal |
| 2 piece (double) | 160 g | 416 kcal |
| 1 piece (jumbo) | 200 g | 520 kcal |
Calculated from 260 calories per 100 g.
Gorasa is a Sudanese flatbread commonly made with wheat flour, water, yeast, and salt. Recipes vary in their dough consistency and resting time, but the bread is typically thicker and softer than a crisp, unleavened flatbread.
Gorasa is generally thicker and softer than kisra. Kisra is a thin Sudanese bread commonly made from fermented sorghum batter, while Gorasa is usually wheat-based and cooked on a pan.
Gorasa is commonly served with Sudanese stews, including meat and vegetable mullah. Its soft texture makes it useful for scooping up the sauce, so it is often torn into pieces and eaten alongside the stew.
No, Gorasa and injera are different flatbreads. Gorasa is a thicker Sudanese bread, usually made with wheat flour, while injera is a spongy, fermented Ethiopian and Eritrean flatbread traditionally made with teff or other grains.
Spread the Gorasa batter or soft dough across a warm, lightly greased pan and cook until the underside sets. Turn it, or cover the pan to cook the top through. Keep the heat moderate so the bread stays soft rather than drying out.
Many Gorasa recipes use yeast and allow the dough to rest, which helps give the bread a lighter texture. The exact fermentation time varies by recipe; follow the dough’s rise and texture rather than expecting every version to be identical.
Gorasa can turn dense if the yeast is inactive, the dough has not rested enough, or the batter is too thick. Check that the yeast is fresh, give the dough time in a warm place, and avoid cooking it over very high heat.
To reheat Gorasa without drying it, sprinkle it lightly with water and warm it in a covered pan over low heat. The trapped steam softens the bread. A dry, uncovered pan or prolonged heating is more likely to make it tough.
Yes, Gorasa freezes well. Let each piece cool completely, separate the pieces with baking paper, and seal them in a freezer-safe bag or container. Thaw only what you need, then warm it in a covered pan to soften it.
Yes, you can make Gorasa with whole-wheat flour, though the result is usually denser and less tender than one made with refined wheat flour. Whole-wheat dough may need a little more water; add it gradually until the dough is workable.
Vitamins
B1
0.18mg · 15% DV
B3
1.68mg · 11% DV
B2
0.07mg · 5% DV
B5
0.24mg · 5% DV
Minerals
Sodium
256mg · 11% DV
Manganese
0.24mg · 10% DV
Selenium
5.6µg · 10% DV
Phosphorus
52mg · 7% DV
Potassium ⭐
72mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 208 calories in 1 piece (medium) (80 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.
Gorasa is a Sudanese flatbread made from dough and cooked on a pan or griddle. It comes out soft and slightly chewy, and is commonly served with Sudanese stews and saucy dishes, where pieces can be used to scoop up the food. Recipes and thickness vary between households.
You can serve it warm alongside a hearty stew, or use it as a softer alternative to sliced bread with a savoury meal. In Turkey, it also works with home-cooked vegetable dishes or a spread of cheese and olives. Gorasa is mainly a carbohydrate source, with 50 g of carbohydrates per 100 g; pair it with vegetables and a protein-rich dish for a more balanced plate.
Low
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.64g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.