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Haluj with potato Calories
Haluj with potato
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Haluj with potato (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 29.7 g of carbs, 4.1 g of protein, 3.2 g of fat and 2 g of fiber. Its 4.5 µg of Selenium covers 8% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Haluj with potato Nutrition Facts
Selected: 3 piece (medium) · 90 g
167
KCAL / 90G
Carbs
29.7g
· 11% DV
Protein
4.1g
· 8% DV
Fat
3.2g
· 4% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 10% · Fat 18%
Haluj with potato nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 29.7 g | 11% |
| Fiber | 2 g | 7% |
| Protein | 4.1 g | 8% |
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 3 Pieces of Haluj with potato?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 167 kcal |
| 1 piece (small) | 30 g | 56 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 120 g | 222 kcal |
| 1 cup (chopped) | 120 g | 222 kcal |
| 5 piece (large) | 150 g | 278 kcal |
| 10 piece (jumbo) | 300 g | 555 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Haluj with potato
What is Haluj with potato?
Haluj with potato is a Circassian-style filled dumpling made from dough wrapped around a seasoned potato filling. Recipes vary between families and regions, but the potato version is a familiar alternative to meat-filled haluj.
How do you make Haluj with potato?
Make a firm dough from flour, water, and salt, then fill small rolled-out pieces with cooked, mashed potato. Seal the edges well and boil the dumplings until the dough is tender; serve them with a sauce or topping of your choice.
What do you serve with Haluj with potato?
Haluj with potato is commonly served with garlic yogurt or melted butter. A fresh salad or pickles make a good contrast to the soft dumplings, and serving the sauce on the side helps keep leftovers from turning soggy.
Is Haluj with potato boiled or fried?
Haluj with potato is often boiled, though some cooks fry it for a browned, crisp exterior. Boiling gives the dumplings a softer texture, while frying changes the traditional soft finish and uses more oil.
Why do Haluj with potato dumplings split while cooking?
Haluj with potato can split if the dough is rolled too thin, the edges are not sealed firmly, or the filling is wet. Drain and cool the mashed potato before filling, and press out trapped air as you close each dumpling.
Where does Haluj with potato come from?
Haluj with potato belongs to Circassian cooking traditions, associated with the Circassian people of the North Caucasus and their diaspora. Potato is one filling; recipes and serving customs can differ among families and communities.
Can you freeze Haluj with potato?
Yes, Haluj with potato freezes well before cooking. Arrange the shaped dumplings separately on a tray until firm, then transfer them to a sealed freezer bag; cook them straight from frozen rather than thawing them first.
How do you stop Haluj with potato from sticking together?
To keep Haluj with potato from sticking, cook it in a roomy pot of gently boiling water and stir carefully once after adding the dumplings. Drain them promptly when tender, then toss with a little butter or serve with sauce.
How long does cooked Haluj with potato last in the fridge?
Cooked Haluj with potato keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after the meal and reheat until steaming, adding a splash of water if the dumplings have dried out.
Is Haluj with potato filling enough for a meal?
Haluj with potato can be a meal, especially when served with yogurt and a vegetable side. Its soft dough-and-potato filling is satisfying, while a salad or greens adds freshness and variety to the plate.
Haluj with potato Vitamins & Minerals
Vitamins
B6
0.12mg · 7% DV
B1
0.08mg · 7% DV
B3
0.99mg · 6% DV
Vitamin C
5.4mg · 6% DV
Minerals
Sodium
234mg · 10% DV
Selenium
4.5µg · 8% DV
Copper
0.07mg · 8% DV
Phosphorus
41mg · 6% DV
Potassium ⭐
162mg · 5% DV
Haluj with potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Haluj with potato
To burn the 167 calories in 3 piece (medium) (90 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 Haluj with potato?
Haluj with potato is a Circassian dumpling: dough is rolled out, filled with seasoned potato, folded shut and cooked, traditionally by boiling. It is a home-style dish found in Circassian communities and has travelled with them across the Caucasus and into Turkey and other countries.
The soft dough surrounds a tender, savoury filling; it is often served with butter or a garlicky yoghurt sauce, though it can also be enjoyed plain. For English-speaking diners, it makes a comforting main alongside a crisp salad. Its nutritional character is largely shaped by the dough and potato, so it is mainly a source of carbohydrate rather than protein. Use a lighter hand with butter and add fresh vegetables for a less heavy meal.
How Nutritious Is Haluj with potato?
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 Haluj with potato 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 Haluj with potato Contain Allergens?
Contains these allergens:
Which Diets Is Haluj with potato 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
Haluj with potato Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.99g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.