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Iranian-style frittata made with eggs, herbs, and spices.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (half) of Half kuku (80 g) has 136 calories. That works out to 170 calories per 100 g. It contains 5 g of carbs, 7.6 g of protein, 9.7 g of fat and 1.7 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 piece (half) · 80 g
136
KCAL / 80G
Carbs
5g
· 2% DV
Protein
7.6g
· 15% DV
Fat
9.7g
· 12% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 22% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 2.48 g | 12% |
| Trans fat | 0.01 g | |
| Sodium | 208 mg | 9% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 7.6 g | 15% |
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 (half) | 80 g | 136 kcal |
| 1 slice (thin) | 40 g | 68 kcal |
| 1 slice (medium) | 60 g | 102 kcal |
| 1 slice (thick) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 1 piece (whole) | 160 g | 272 kcal |
| 1 serving (large) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
Half kuku is a half portion of kuku, an Iranian egg dish often compared with a frittata. It is made with eggs, herbs, and spices, and is usually thicker and more herb-filled than a plain omelet.
Half kuku can contain parsley, cilantro, dill, and scallions, though the mix varies by recipe. Kuku sabzi is the well-known herb-rich version; some recipes also add walnuts or barberries for texture and tartness.
Not necessarily: half kuku describes a portion size, while kuku sabzi is a particular Persian herb kuku. A half portion might be kuku sabzi, but kuku can also be made with other ingredients, such as potato.
Half kuku is a Persian-style egg dish that typically packs in more herbs than a standard frittata. Both are cooked as a thick egg mixture, but kuku recipes have their own Iranian seasonings and serving traditions.
Half kuku can break if the egg mixture is still soft, the herbs release too much water, or the pan is too large for the mixture. Cook it until the underside is set, then use a plate to help flip it.
Yes, half kuku can be eaten cold or at room temperature, which makes it convenient to prepare ahead. Chill leftovers promptly and serve them with bread, yogurt, or a fresh salad.
Half kuku goes well with flatbread, yogurt, pickles, or a fresh herb-and-vegetable plate. In Iranian meals, kuku is often served as part of a spread rather than with a heavy sauce.
Yes, you can make half kuku with dried herbs, but use less than you would of fresh herbs because dried herbs are more concentrated. Rehydrate them briefly if needed, and expect a less fresh, green flavor.
Half kuku is often watery when the herbs are wet or the egg mixture has not cooked through. Dry washed herbs thoroughly, avoid overcrowding the pan, and cook over moderate heat so the center sets without burning the outside.
Cooked half kuku keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat.
Vitamins
Vitamin K
144µg · 120% DV
Biotin
8µg · 27% DV
B12
0.56µg · 23% DV
Vitamin A
144µg · 16% DV
Minerals
Selenium
10µg · 18% DV
Phosphorus
108mg · 15% DV
Iodine
14µg · 9% DV
Sodium
208mg · 9% DV
Potassium ⭐
208mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 136 calories in 1 piece (half) (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.
Half kuku is a half portion of kuku, an Iranian-style frittata made with eggs, plenty of fresh herbs and spices. The herbs are folded into the mixture rather than used just as a garnish, giving the dish its distinctive green, savoury character. It is cooked in a pan or baked, and is quite different from a plain omelette.
In Iran, kuku may be served warm or at room temperature with bread as part of breakfast or a light meal. For an easy meal elsewhere, pair it with salad, yoghurt or flatbread; it also works well on a brunch table. Eggs make it a useful source of protein, while the herbs add some fibre. Use a modest amount of oil when cooking it for a lighter result.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.48g
MONOUNSATURATED
3.76g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.