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Fine bulgur, isot pepper, spices, tomato and pepper paste, walnuts/hazelnuts, herbs, lemon, pomegranate molasses
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Homemade çiğ köfte (raw) has 180 calories. It contains 32 g of carbs, 4.5 g of protein, 4.5 g of fat and 4.5 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 100 g
180
KCAL / 100G
Carbs
32g
· 12% DV
Protein
4.5g
· 9% DV
Fat
4.5g
· 6% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 10% · Fat 21%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 4.5 g | 16% |
| Protein | 4.5 g | 9% |
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) | 120 g | 216 kcal |
| 1 piece (mini) | 20 g | 36 kcal |
| 3 piece (small) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 5 piece (medium) | 100 g | 180 kcal |
| 8 piece (large) | 160 g | 288 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Homemade çiğ köfte is made with fine bulgur, isot pepper, spices, tomato and pepper paste, herbs, lemon, and pomegranate molasses. Some recipes also include walnuts or hazelnuts. The bulgur softens as the mixture is kneaded, giving it its characteristic texture.
The homemade çiğ köfte described here is made from bulgur, paste, spices, and herbs, not raw meat. Traditional meat-based versions are different; because they contain uncooked meat, careful sourcing, preparation, and refrigeration are important.
Homemade çiğ köfte is called “raw” because its bulgur mixture is kneaded rather than cooked. The name does not necessarily mean it contains raw meat; many contemporary homemade versions are meatless.
To make homemade çiğ köfte, knead fine bulgur with isot, spices, and tomato and pepper paste until the bulgur softens. Add lemon and pomegranate molasses as you work, then mix in the herbs and any nuts before shaping.
Homemade çiğ köfte is commonly eaten wrapped in a lettuce leaf or rolled into flatbread with herbs and lemon. Add pomegranate molasses sparingly to a wrap, since too much can make the bread soggy.
Keep homemade çiğ köfte covered in the refrigerator and eat it within two to three days. Fresh herbs can release moisture and lose their texture, so refrigerate leftovers promptly and take out only what you plan to serve.
Yes, homemade çiğ köfte can be frozen, although thawing may soften the bulgur and wilt the herbs. Freeze it in airtight, small portions, thaw it in the refrigerator, and do not refreeze a portion once thawed.
Homemade çiğ köfte often falls apart when the bulgur has not softened enough or the mixture has not been kneaded until cohesive. Add water a little at a time and keep kneading; too much water can make the mixture loose instead.
Yes, you can prepare homemade çiğ köfte ahead and refrigerate it in a covered container. For the freshest texture, keep it chilled until serving and add or arrange fresh herbs and lettuce at the last minute.
Homemade çiğ köfte is often served with lettuce, lemon, fresh herbs, and flatbread. These let you make bites or wraps to taste; serve extra pomegranate molasses on the side rather than soaking the bulgur mixture.
Vitamins
Vitamin K
18µg · 15% DV
Vitamin C
7mg · 8% DV
Folate
30µg · 8% DV
B6
0.12mg · 7% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.18mg · 20% DV
Sodium
450mg · 20% DV
Phosphorus
60mg · 9% DV
Potassium ⭐
220mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 180 calories in 100 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.
Homemade çiğ köfte is a meatless Turkish preparation of fine bulgur kneaded with isot pepper, spices, tomato and pepper paste, herbs, lemon and pomegranate molasses. It is not cooked; kneading softens the bulgur and brings the flavours together. The dish is associated with southeastern Turkey, where versions have long been made at home and shared at the table.
Its flavour is warmly spiced, tangy and faintly sweet, with a firm, springy texture. It is commonly served in lettuce leaves or wrapped in flatbread, often with lemon and extra pomegranate molasses, as a snack or part of a spread. Bulgur makes it mainly a carbohydrate source, with some fibre: a 100 g serving has 4.5 g of fibre. For a lighter plate, serve it with plenty of lettuce and go easy on the extra molasses and bread.
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 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.
Contains these allergens:
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
SATURATED
0.5g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.