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Ismapan dish Calories
Rich in iron and fiber, traditional Turkish dish
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ismapan dish (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 15.6 g of carbs, 6.4 g of protein, 1.4 g of fat and 7.8 g of fiber. Its 420 µg of Vitamin K covers 350% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Ismapan dish Nutrition Facts
Selected: 1 serving (medium) · 200 g
110
KCAL / 200G
Carbs
15.6g
· 6% DV
Protein
6.4g
· 13% DV
Fat
1.4g
· 2% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 25% · Fat 13%
Ismapan dish nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 7.8 g | 28% |
| Protein | 6.4 g | 13% |
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 Ismapan dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 110 kcal |
| 100 g | 100 g | 55 kcal |
| 1 piece (small) | 100 g | 55 kcal |
| 1 serving (small) | 150 g | 83 kcal |
| 1 cup (medium) | 180 g | 99 kcal |
| 1 piece (medium) | 200 g | 110 kcal |
| 1 cup (large) | 250 g | 138 kcal |
| 1 serving (large) | 300 g | 165 kcal |
| 1 piece (large) | 300 g | 165 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Ismapan dish
How do you make Ismapan dish?
Ismapan dish is made by cooking chopped leaves with sautéed onion, usually with tomato paste and a little water. Some versions include rice or minced meat. Add water sparingly at first because the leaves release liquid as they cook.
What is traditionally served with Ismapan dish?
Ismapan dish is often served with yogurt or a yogurt-based side, and rice or bread can make it a fuller meal. A squeeze of lemon or a fresh salad also works well alongside its savory, leafy flavor.
Can you make Ismapan dish with rice?
Yes, rice is a common addition to Ismapan dish. Add it with the onions before the leaves, then provide enough liquid for the grains to cook. The rice thickens the dish as it absorbs the cooking juices.
Can you add minced meat to Ismapan dish?
Yes, minced meat is a popular variation of Ismapan dish. Brown the meat with the onion before adding the leaves and seasonings; this gives the dish a richer flavor than the meat-free version.
How should you wash the leaves for Ismapan dish?
Wash the leaves for Ismapan dish before chopping them, swishing them through several changes of cold water. Grit settles at the bottom, so lift the leaves out rather than pouring the water and grit back over them.
Why does Ismapan dish turn watery?
Ismapan dish turns watery when the leaves release more liquid than expected or extra water is added. Drain washed leaves well, start with very little added water, and let excess liquid cook off with the lid partly uncovered.
Can you make Ismapan dish with frozen leaves?
Yes, frozen leaves work in Ismapan dish, though they can make it softer and more watery than fresh leaves. Thaw and drain them first, then add them to the sautéed onion and use less extra water.
How long does Ismapan dish keep in the fridge?
Ismapan dish keeps for about 2–3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.
Can you freeze Ismapan dish?
Yes, Ismapan dish can be frozen in airtight, portion-sized containers once it has cooled. The leaves may soften and release liquid after thawing, so stir the dish well while reheating.
Does lemon help you absorb iron from Ismapan dish?
Yes, eating Ismapan dish with lemon or another vitamin C-rich food can help your body absorb its plant-based iron. Tea and coffee can reduce iron absorption when taken with a meal, so have them later.
Ismapan dish Vitamins & Minerals
Vitamins
Vitamin K
420µg · 350% DV
Vitamin A
640µg · 71% DV
Vitamin C
42mg · 47% DV
Folate
150µg · 38% DV
Minerals
Manganese
0.88mg · 38% DV
Iron
6.2mg · 34% DV
Copper
0.26mg · 29% DV
Potassium ⭐
680mg · 20% DV
Sodium
240mg · 10% DV
Ismapan dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ismapan dish
To burn the 110 calories in 1 serving (medium) (200 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 Ismapan dish?
Ismapan dish is a traditional Turkish spinach preparation, usually made by cooking leafy spinach with onion and tomato or pepper paste. Some home-style versions include rice or bulgur, while others keep the greens as the focus. The leaves turn tender and mild as they cook, with a savoury, gently sweet flavour from the onion and tomato.
It is commonly served warm, alongside rice or with bread, and often accompanied by yoghurt. This vegetable dish offers fibre and iron while remaining relatively low in fat. For a lighter version, use a modest amount of oil; add lemon for a bright finish, or serve it without yoghurt for a vegan meal.
How Nutritious Is Ismapan dish?
Nutrient density
Very 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
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 Ismapan dish 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 Ismapan dish Contain Allergens?
No known major allergens
Which Diets Is Ismapan dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Ismapan dish Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.