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Hamai tava Calories
Traditional Cypriot dish made with lamb, potatoes, tomatoes, and herbs, oven-baked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Hamai tava (180 g) has 333 calories. That works out to 185 calories per 100 g. It contains 12.6 g of carbs, 22.5 g of protein, 21.6 g of fat and 2.2 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Hamai tava Nutrition Facts
Selected: 1 serving (medium) · 180 g
333
KCAL / 180G
Carbs
12.6g
· 5% DV
Protein
22.5g
· 45% DV
Fat
21.6g
· 28% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 27% · Fat 58%
Hamai tava nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 21.6 g | 28% |
| Saturated fat | 8.1 g | 41% |
| Trans fat | 0.09 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 22.5 g | 45% |
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 Serving of Hamai tava?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 333 kcal |
| 1 piece (small) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 120 g | 222 kcal |
| 1 piece (medium) | 150 g | 278 kcal |
| 1 cup (medium) | 160 g | 296 kcal |
| 1 piece (large) | 220 g | 407 kcal |
| 1 cup (large) | 240 g | 444 kcal |
| 1 serving (large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Hamai tava
What is Hamai tava?
Hamai tava is a traditional Cypriot oven-baked dish made with lamb, potatoes, tomatoes, and herbs. The ingredients cook together, allowing the lamb’s juices and the herbs’ aroma to flavor the vegetables.
Where does Hamai tava come from?
Hamai tava comes from Cypriot cuisine. It is a home-style dish built around lamb and vegetables baked together, rather than a quick-fried meat dish despite the word “tava” appearing in its name.
How is Hamai tava traditionally cooked?
Hamai tava is traditionally baked in the oven with lamb, potatoes, tomatoes, and herbs in the same dish. Cutting the ingredients to similar sizes helps them cook more evenly, while checking the lamb prevents it from drying out.
What cut of lamb is best for Hamai tava?
Lamb shoulder or bone-in pieces work well for Hamai tava because they suit slower oven cooking and become tender as they cook. Leaner pieces can be used too, but watch them closely so they do not dry out.
Why does the lamb in Hamai tava turn tough?
The lamb in Hamai tava can turn tough if it is cooked too quickly or the chosen cut needs more time to soften. Cook it gently until tender, and cover the dish if the meat begins to dry before it is done.
Do you need to brown the lamb before making Hamai tava?
No, browning the lamb first is not essential for Hamai tava; the lamb can bake with the potatoes, tomatoes, and herbs. Browning adds a deeper roasted flavor, but it is an optional step rather than a requirement.
Should you parboil the potatoes for Hamai tava?
No, the potatoes are generally baked in Hamai tava without being parboiled first. Cut them into pieces that can soften in the oven alongside the lamb, and check their tenderness before serving.
What herbs go into Hamai tava?
Hamai tava is seasoned with aromatic herbs, with thyme commonly suiting its lamb-and-tomato flavors. Recipes can vary, so use the herbs you prefer and add dried herbs sparingly because their flavor is concentrated.
What do you serve with Hamai tava?
Hamai tava can be served as a complete main course because it already includes lamb and potatoes. A crisp salad or another light vegetable side adds freshness without competing with the baked dish.
How do you store and reheat leftover Hamai tava?
Store leftover Hamai tava in a covered container in the refrigerator once it has cooled. Reheat it until hot throughout; covering it in the oven helps keep the lamb and potatoes from drying out.
Hamai tava Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
5.58mg · 35% DV
B5
1.26mg · 25% DV
B2
0.27mg · 21% DV
Minerals
Zinc
3.78mg · 34% DV
Phosphorus
216mg · 31% DV
Sodium
468mg · 20% DV
Selenium
11µg · 20% DV
Potassium ⭐
576mg · 17% DV
Hamai tava Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hamai tava
To burn the 333 calories in 1 serving (medium) (180 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 Hamai tava?
Hamai tava is a Cypriot oven-baked dish of lamb, potatoes, tomatoes and herbs. The ingredients cook together until the lamb is tender and the potatoes take on the savoury tomato juices, making it a hearty, homestyle main rather than a light stew.
In Cyprus, it is served as a substantial meal; elsewhere, pair it with a crisp salad or simply cooked greens to balance the richness. It provides protein, while lamb contributes much of its fat and potatoes supply carbohydrates. For a lighter version, trim excess fat from the lamb, use oil sparingly and add more vegetables.
How Nutritious Is Hamai tava?
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 Hamai tava 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 Hamai tava Contain Allergens?
No known major allergens
Which Diets Is Hamai tava Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Hamai tava Fat Profile
SATURATED
8.1g
MONOUNSATURATED
9g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.