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Seasoned ground-meat kofta cooked in tomato sauce; traditionally may include breadcrumbs and potatoes.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 425 kcal | |
| Total fat | 26 g | 33% |
| Saturated fat | 9.13 g | 46% |
| Trans fat | 0.88 g | |
| Sodium | 713 mg | 31% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 3.5 g | 13% |
| Protein | 29.5 g | 59% |
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) | 250 g | 425 kcal |
| 1 piece (small) | 35 g | 59 kcal |
| 1 piece (medium) | 50 g | 85 kcal |
| 1 piece (large) | 70 g | 119 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (small) | 180 g | 306 kcal |
| 1 cup (medium) | 220 g | 374 kcal |
| 1 cup (large) | 320 g | 544 kcal |
| 1 serving (large) | 350 g | 595 kcal |
Calculated from 170 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 425 calories in 1 serving (medium) (250 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.
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.
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.
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
9.13g
MONOUNSATURATED
11.38g
POLYUNSATURATED
6.38g
Omega 6:3 ratio 29.4:1
Above the ideal 4:1 (29.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.