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Ikalata Calories
Traditional Anatolian dish, grain and legume mix
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ikalata (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 44.1 g of carbs, 9.4 g of protein, 2 g of fat and 9.2 g of fiber. Its 0.3 mg of Copper covers 34% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Ikalata Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
44.1g
· 16% DV
Protein
9.4g
· 19% DV
Fat
2g
· 3% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Ikalata nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 44.1 g | 16% |
| Fiber | 9.2 g | 33% |
| Protein | 9.4 g | 19% |
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 Cup of Ikalata?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (medium) | 150 g | 195 kcal |
| 1 serving (medium) | 200 g | 260 kcal |
| 1 bottle (medium) | 250 g | 325 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
| 2 serving (large) | 400 g | 520 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Ikalata
What is Ikalata?
Ikalata is a traditional Anatolian dish made from a mix of grain and legumes. It is cooked as a savory, filling meal, though the exact ingredients and method can vary between regional and household recipes.
How do you cook Ikalata?
Cook the grain and legumes until tender, adding ingredients in stages if they need different cooking times. Follow a regional recipe for the proportions and seasonings, since Ikalata does not have one fixed formula.
What ingredients go into Ikalata?
Ikalata combines grain with legumes, but the specific varieties can differ by recipe. Use the ingredients named in the version you are following, and account for their different soaking and cooking times.
Where does Ikalata come from?
Ikalata belongs to Anatolian food traditions. Recipes and regional descriptions can vary, so it is safer to describe it broadly as an Anatolian grain-and-legume dish than to assign it to one place without a specific local source.
Is Ikalata similar to aşure?
No. Ikalata is a savory grain-and-legume dish, while aşure is a sweet pudding commonly made with grains, dried fruit, and nuts. Their use of grains does not make them the same dish.
What do you serve with Ikalata?
Serve Ikalata hot as a main dish. Yogurt, pickles, or a fresh salad make practical accompaniments, although traditional sides vary with the local recipe.
Do you need to soak the ingredients for Ikalata?
Some versions of Ikalata benefit from soaking, especially when they use dried legumes. Check the recipe for each ingredient: soaking can shorten cooking time, but grains and legumes may need different preparation.
Can you make Ikalata without meat?
Yes. Ikalata’s grain-and-legume base can be cooked without meat; build flavor with onion, herbs, and spices, and use water or vegetable stock as the cooking liquid.
How long does cooked Ikalata last in the fridge?
Keep cooked Ikalata in a covered container in the refrigerator and eat it within a few days. Reheat only the portion you need, and discard it if it has been left out for an extended time.
Can you freeze Ikalata?
Yes, Ikalata can be frozen in meal-sized portions once cooled. Thaw a portion in the refrigerator and reheat it thoroughly; avoid freezing it again after thawing.
Ikalata Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
Biotin
4.5µg · 15% DV
Folate
57.6µg · 14% DV
B3
1.98mg · 12% DV
Minerals
Copper
0.31mg · 34% DV
Manganese
0.68mg · 30% DV
Phosphorus
162mg · 23% DV
Magnesium
68mg · 16% DV
Potassium ⭐
378mg · 11% DV
Sodium
11mg · 0% DV
Ikalata Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ikalata
To burn the 234 calories in 1 cup (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 Ikalata?
Ikalata is a traditional Anatolian dish combining a grain with legumes. The particular ingredients can vary by region and household, but cooking them together makes a hearty, satisfying dish rooted in home cooking.
It is generally served warm, either on its own or alongside other dishes. A spoonful of yoghurt, pickles or fresh herbs can make a pleasant accompaniment. The grain-and-legume combination provides fibre and plant protein, so Ikalata can work as a filling meat-free meal; serve it with salad or cooked vegetables for a lighter, more balanced plate.
How Nutritious Is Ikalata?
Nutrient density
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.
Satiety score
High
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 Ikalata 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 Ikalata Contain Allergens?
No known major allergens
Which Diets Is Ikalata 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
Ikalata Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.