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●Low GI

İzmir kofta with tomato Calories

Seasoned ground-meat kofta cooked in tomato sauce; traditionally may include breadcrumbs and potatoes.

In season: Summer · Autumn

CALORIES · 100 G

170kcal

GI

50low

POTASSIUM · 100 G

270mg

FIBER · 100 G

1.4g

Quick answer

1 serving (medium) of İzmir kofta with tomato (250 g) has 425 calories. That works out to 170 calories per 100 g. It contains 19 g of carbs, 29.5 g of protein, 26 g of fat and 3.5 g of fiber. Its 3.4 µg of B12 covers 141% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

İzmir kofta with tomato Nutrition Facts

Selected: 1 serving (medium) · 250 g

425

KCAL / 250G

Carbs

19g

· 7% DV

Protein

29.5g

· 59% DV

Fat

26g

· 33% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 18% · Protein 28% · Fat 54%

İzmir kofta with tomato nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories425 kcal
Total fat26 g33%
Saturated fat9.13 g46%
Trans fat0.88 g
Sodium713 mg31%
Total carbohydrate19 g7%
Fiber3.5 g13%
Protein29.5 g59%

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 İzmir kofta with tomato?

ServingAmountCalories
1 serving (medium)250 g425 kcal
1 piece (small)35 g59 kcal
1 piece (medium)50 g85 kcal
1 piece (large)70 g119 kcal
100 g100 g170 kcal
1 serving (small)180 g306 kcal
1 cup (medium)220 g374 kcal
1 cup (large)320 g544 kcal
1 serving (large)350 g595 kcal

Calculated from 170 calories per 100 g.

Frequently Asked Questions About İzmir kofta with tomato

What is İzmir kofta with tomato?

İzmir kofta with tomato is a Turkish baked or simmered meatball dish, commonly made with seasoned ground meat, tomato sauce and potatoes. It is associated with İzmir and is served as a filling home-style main course.

How do you make İzmir kofta with tomato?

To make İzmir kofta with tomato, shape seasoned ground meat into small kofta, arrange them with potatoes, and cover with tomato sauce. Bake or simmer until the kofta are cooked through and the potatoes are tender.

What meat is used in İzmir kofta with tomato?

İzmir kofta with tomato is most often made with ground beef, though some cooks use a beef-and-lamb mixture. A little fat helps keep the kofta tender, while very lean meat can make them dry.

Is İzmir kofta with tomato spicy?

İzmir kofta with tomato is usually mildly seasoned rather than hot. Its flavour comes mainly from the tomato sauce and spices in the meat; add chilli or hot pepper if you prefer a spicier version.

What do you serve with İzmir kofta with tomato?

İzmir kofta with tomato pairs well with rice, bulgur pilaf or crusty bread to soak up the sauce. A crisp salad or plain yogurt adds freshness, especially when the dish already includes potatoes.

Can you bake or simmer İzmir kofta with tomato?

Yes, İzmir kofta with tomato can be baked in the oven or simmered on the stovetop. Baking encourages browning on the kofta and potatoes, while stovetop cooking produces a softer, saucier result.

How do you stop İzmir kofta with tomato from falling apart?

To keep İzmir kofta with tomato intact, knead the meat mixture thoroughly with its binder, then let the shaped kofta rest before cooking. Once they are in the sauce, handle them gently instead of stirring vigorously.

Do the potatoes in İzmir kofta with tomato need to be fried first?

No, the potatoes in İzmir kofta with tomato do not have to be fried first; they can cook directly in the sauce. Lightly frying them beforehand adds colour and helps them hold their shape, but also adds oil.

How long does İzmir kofta with tomato keep in the fridge?

Cooked İzmir kofta with tomato keeps for up to three days in a covered container in the refrigerator. Cool it promptly after serving, and reheat only the portion you plan to eat until it is thoroughly hot.

Can you freeze İzmir kofta with tomato?

Yes, İzmir kofta with tomato can be frozen, although the potatoes may become soft after thawing. For a better texture, freeze the kofta and sauce without potatoes, then add freshly cooked potatoes when reheating.

İzmir kofta with tomato Vitamins & Minerals

Vitamins

B12

3.38µg · 141% DV

B3

7.75mg · 48% DV

B6

0.55mg · 32% DV

B2

0.35mg · 27% DV

Minerals

Selenium

33µg · 60% DV

Zinc

6.13mg · 56% DV

Phosphorus

313mg · 45% DV

Sodium

713mg · 31% DV

Potassium ⭐

675mg · 20% DV

İzmir kofta with tomato Glycemic Index

GLYCEMIC INDEX

50
Low
0 Low5570100

GLYCEMIC LOAD

9.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off İzmir kofta with tomato

To burn the 425 calories in 1 serving (medium) (250 g):

🚶

105min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

58min

Cycling

🏊

50min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is İzmir kofta with tomato?

İzmir kofta with tomato is a home-style dish associated with İzmir, on Turkey’s Aegean coast. Seasoned ground meat is shaped into small kofta and cooked in tomato sauce, often alongside potatoes; some recipes also use breadcrumbs and peppers. The sauce keeps the meat tender, while the potatoes soften and take on its savoury flavour.

In Turkey it is usually served hot as a main meal, with rice or bread and often a fresh salad or yoghurt on the side. It provides protein from the meat, while its overall richness depends on the meat and cooking oil used. For a lighter plate, use less oil and potato and pair it with plenty of salad.

How Nutritious Is İzmir kofta with tomato?

Nutrient density

High

62/ 100

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

48/ 100

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 İzmir kofta with tomato 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 İzmir kofta with tomato Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is İzmir kofta with tomato Good For?

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

İzmir kofta with tomato Fat Profile

SATURATED

9.13g

MONOUNSATURATED

11.38g

POLYUNSATURATED

6.38g

⚖️

Omega 6:3 ratio 29.4:1

Above the ideal 4:1 (29.4:1).

Compare İzmir kofta with tomato

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Foods Similar to İzmir kofta with tomato

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140 kcal

🥩

Sauteed Lamb

230 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.