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Traditional regional meatballs with bulgur and minced meat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Harput meatballs (180 g) has 385 calories. That works out to 214 calories per 100 g. It contains 26.6 g of carbs, 23.8 g of protein, 20 g of fat and 3.8 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
385
KCAL / 180G
Carbs
26.6g
· 10% DV
Protein
23.8g
· 48% DV
Fat
20g
· 26% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 25% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 385 kcal | |
| Total fat | 20 g | 26% |
| Saturated fat | 6.66 g | 33% |
| Trans fat | 0.22 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 23.8 g | 48% |
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 serving (medium) | 180 g | 385 kcal |
| 1 piece (small) | 22 g | 47 kcal |
| 1 piece (medium) | 30 g | 64 kcal |
| 1 piece (large) | 40 g | 86 kcal |
| 100 g | 100 g | 214 kcal |
| 4 piece (medium) | 120 g | 257 kcal |
| 6 piece (large) | 180 g | 385 kcal |
| 1 cup (whole) | 210 g | 449 kcal |
| 1 serving (large) | 250 g | 535 kcal |
Calculated from 214 calories per 100 g.
Harput meatballs are small Turkish meat-and-bulgur dumplings associated with Elazığ and the historic Harput region. The minced meat and fine bulgur are kneaded together, shaped into bite-sized pieces, and commonly simmered in a tomato-based sauce.
To make Harput meatballs, knead minced meat with fine bulgur, onion, seasoning, and enough water to form a cohesive mixture. Shape it into small pieces, then cook them in sauce; thorough kneading helps the bulgur bind the meat.
Harput meatballs come from the Elazığ region of eastern Turkey, and their name refers to historic Harput. They are a regional home-style dish rather than the same preparation as the larger, stuffed meatballs found elsewhere in Turkey.
Harput meatballs usually fall apart when the bulgur-and-meat mixture has not been kneaded enough, is too wet, or is handled roughly in the pot. Knead until cohesive, shape firmly, and stir the simmering sauce gently.
Harput meatballs are usually made with fine, köftelik bulgur. Its small grains soften and bind into the minced-meat mixture during kneading; coarse bulgur is less suited to forming the compact, small pieces.
Harput meatballs have bulgur and minced meat kneaded together into each small dumpling. İçli köfte has a bulgur shell filled with a separate seasoned meat filling, so it takes more shaping and has a distinct filled center.
Harput meatballs are commonly simmered in a savory tomato- or pepper-paste sauce with water and seasonings. Add the shaped pieces to gently boiling sauce and avoid vigorous stirring so they keep their shape.
Serve Harput meatballs with plain yogurt, a fresh salad, or a simple vegetable side. These lighter accompaniments balance the savory, bulgur-rich dish without competing with its seasoned sauce.
Yes, Harput meatballs can be frozen, either before or after cooking. Freeze uncooked pieces separately on a tray before packing them, or cool cooked meatballs and freeze them with their sauce in a sealed container.
Refrigerate leftover Harput meatballs in a covered container once they have cooled. Keep them out of the refrigerator only briefly, and reheat them thoroughly before serving; adding a little water can loosen a thickened sauce.
Vitamins
B12
1.98µg · 83% DV
B3
6.48mg · 41% DV
B6
0.5mg · 29% DV
Biotin
5.4µg · 18% DV
Minerals
Selenium
25µg · 45% DV
Zinc
4.86mg · 44% DV
Phosphorus
281mg · 40% DV
Manganese
0.68mg · 30% DV
Sodium
558mg · 24% DV
Potassium ⭐
446mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 385 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.
Harput meatballs come from the Harput area of Elazığ in eastern Turkey. They are made by kneading fine bulgur with minced meat, onion and seasonings, then shaping the mixture into small balls. The meatballs are commonly simmered in a tomato-paste broth, though home recipes vary.
They are served hot as a main course, with a savory, gently spiced flavour and a pleasantly substantial texture from the bulgur. In Turkey they are often part of a home-cooked meal; a bowl of yogurt or a fresh salad makes a fitting accompaniment for readers elsewhere, too. The combination of meat and bulgur gives the dish both protein and carbohydrates, making it a filling choice.
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.
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
— Not 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
SATURATED
6.66g
MONOUNSATURATED
8.1g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.