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Gutke Calories
Traditional North Caucasian dish made with potatoes, chickpeas, and yogurt sauce
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Gutke (250 g) has 275 calories. That works out to 110 calories per 100 g. It contains 43.8 g of carbs, 8 g of protein, 6.5 g of fat and 6.8 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Gutke Nutrition Facts
Selected: 1 bottle (medium) · 250 g
275
KCAL / 250G
Carbs
43.8g
· 16% DV
Protein
8g
· 16% DV
Fat
6.5g
· 8% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 12% · Fat 22%
Gutke nutrition facts table · 1 bottle (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 275 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0 g | |
| Sodium | 475 mg | 21% |
| Total carbohydrate | 43.8 g | 16% |
| Fiber | 6.8 g | 24% |
| Protein | 8 g | 16% |
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 Bottle of Gutke?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 275 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 150 g | 165 kcal |
| 1 cup (medium) | 200 g | 220 kcal |
| 1 serving (medium) | 250 g | 275 kcal |
| 1 cup (large) | 300 g | 330 kcal |
| 1 bottle (large) | 330 g | 363 kcal |
| 1 serving (large) | 350 g | 385 kcal |
| 1 bottle (jumbo) | 500 g | 550 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Gutke
What is Gutke?
Gutke is a traditional North Caucasian dish made with potatoes, chickpeas, and yogurt sauce. The cooked potatoes and chickpeas form the base, with the yogurt sauce added for a cool, creamy finish.
Where does Gutke come from?
Gutke comes from the North Caucasus, where it is part of traditional regional cooking. Its defining combination is potatoes and chickpeas served with yogurt sauce; household recipes can differ in seasoning and presentation.
What does Gutke taste like?
Gutke tastes mild, creamy, and savory, with soft potatoes and the nutty flavor of chickpeas. The yogurt sauce brings a tangy contrast, while added herbs or garlic can give a particular home recipe more flavor.
How do you make Gutke from scratch?
To make Gutke, cook the potatoes and chickpeas until tender, drain them well, and arrange them together. Spoon yogurt sauce over the top just before serving so the potatoes keep their shape and the sauce stays creamy.
Can you use canned chickpeas in Gutke?
Yes, canned chickpeas work well in Gutke. Drain and rinse them, then warm them with the cooked potatoes rather than boiling them for a long time; this helps keep the chickpeas intact when you add the yogurt sauce.
Should Gutke be served warm or chilled?
Gutke can be served warm or at room temperature after the potatoes and chickpeas are cooked. Add the yogurt sauce close to serving time, especially if the base is warm, to keep the sauce from becoming runny.
What can you serve with Gutke?
Gutke can be served as a substantial dish on its own, or alongside bread and a fresh salad. Those simple sides complement its soft potatoes, chickpeas, and tangy yogurt sauce without competing with the traditional flavors.
Can you make Gutke without yogurt sauce?
You can serve Gutke without yogurt sauce, but it will no longer have the dish’s characteristic creamy, tangy finish. If dairy is not suitable, serve the potatoes and chickpeas plain or with a different sauce, knowing the result will be a variation.
How should you store leftover Gutke?
Store leftover Gutke covered in the refrigerator, ideally with the yogurt sauce kept separate from the potatoes and chickpeas. Combining them only when serving helps prevent the sauce from thinning and the cooked potatoes from becoming soggy.
Why does the yogurt sauce turn watery in Gutke?
The yogurt sauce can turn watery in Gutke when it meets very hot potatoes or when the cooked ingredients have not been drained well. Let the potatoes and chickpeas cool slightly, drain them thoroughly, and add the sauce just before serving.
Gutke Vitamins & Minerals
Vitamins
Vitamin C
17.5mg · 19% DV
B6
0.33mg · 19% DV
B1
0.22mg · 18% DV
Biotin
4.5µg · 15% DV
Minerals
Copper
0.33mg · 37% DV
Potassium ⭐
800mg · 24% DV
Sodium
475mg · 21% DV
Phosphorus
138mg · 20% DV
Gutke Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gutke
To burn the 275 calories in 1 bottle (medium) (250 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 Gutke?
Gutke is a traditional North Caucasian dish made with potatoes and chickpeas, served with a yogurt sauce. The potatoes make it hearty, while chickpeas add a firmer bite; the cool, tangy sauce brings the components together. Recipes and the balance of ingredients can vary from household to household.
In the North Caucasus it can be served as a substantial part of a meal; elsewhere, it works as a filling vegetarian main or a side. Its carbohydrates come chiefly from the potatoes and chickpeas, and it also provides fibre and some plant protein. Pair it with a crisp salad for freshness, or use a lighter hand with the sauce if you prefer a less rich plate.
How Nutritious Is Gutke?
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 Gutke 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 Gutke Contain Allergens?
Contains these allergens:
Which Diets Is Gutke Good For?
Vegan
— Not 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
Gutke Fat Profile
SATURATED
2.75g
MONOUNSATURATED
1.75g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.