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İzmir Köfte with Potatoes Calories
A traditional Turkish dish of spiced meatballs with potatoes in tomato sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of İzmir Köfte with Potatoes (300 g) has 525 calories. That works out to 175 calories per 100 g. It contains 31.5 g of carbs, 28.5 g of protein, 25.5 g of fat and 3.9 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
İzmir Köfte with Potatoes Nutrition Facts
Selected: 1 serving (medium) · 300 g
525
KCAL / 300G
Carbs
31.5g
· 11% DV
Protein
28.5g
· 57% DV
Fat
25.5g
· 33% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 24% · Fat 49%
İzmir Köfte with Potatoes nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 525 kcal | |
| Total fat | 25.5 g | 33% |
| Saturated fat | 8.1 g | 41% |
| Trans fat | 0.45 g | |
| Sodium | 855 mg | 37% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 3.9 g | 14% |
| Protein | 28.5 g | 57% |
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 Köfte with Potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 525 kcal |
| 1 piece (small) | 35 g | 61 kcal |
| 1 piece (medium) | 50 g | 88 kcal |
| 1 piece (large) | 70 g | 122 kcal |
| 100 g | 100 g | 175 kcal |
| 1 cup (chopped) | 220 g | 385 kcal |
| 1 serving (small) | 220 g | 385 kcal |
| 1 serving (large) | 400 g | 700 kcal |
| 1 serving (extra large) | 500 g | 875 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About İzmir Köfte with Potatoes
What is İzmir Köfte with Potatoes?
İzmir Köfte with Potatoes is a Turkish baked dish of seasoned meatballs and potato wedges cooked in tomato sauce. It is commonly served hot as a main course, with the potatoes and sauce cooked alongside the meatballs.
How do you make İzmir Köfte with Potatoes?
To make İzmir Köfte with Potatoes, shape seasoned ground meat into oblong meatballs, arrange them with potato wedges, and pour over a tomato-based sauce. Bake until the potatoes are tender and the meatballs are thoroughly cooked.
What meat is used in İzmir Köfte with Potatoes?
İzmir Köfte with Potatoes is usually made with ground beef, often with enough fat to keep the meatballs moist. Some home recipes combine beef and lamb; herbs, spices, onion, and a binder such as breadcrumbs vary by recipe.
Are the meatballs in İzmir Köfte with Potatoes fried before baking?
They may be lightly browned before baking, but frying is not essential for İzmir Köfte with Potatoes. Browning adds color and can help the meatballs hold their shape; for a less oily preparation, arrange them raw in the baking dish.
Why do the meatballs fall apart in İzmir Köfte with Potatoes?
The meatballs in İzmir Köfte with Potatoes can fall apart if the mixture is not well combined or is handled too much in the sauce. Knead the mixture until cohesive, chill the shaped meatballs briefly, and turn them as little as possible while cooking.
How should you cut the potatoes for İzmir Köfte with Potatoes?
Cut the potatoes for İzmir Köfte with Potatoes into wedges of similar thickness so they cook evenly with the meatballs. If the wedges are particularly large or firm, partially cook them first or give them a head start in the oven.
What sauce goes into İzmir Köfte with Potatoes?
İzmir Köfte with Potatoes is typically cooked in a simple tomato or tomato-paste sauce diluted with water and seasoned with salt and spices. Pour in enough sauce to coat the bottom of the dish without completely submerging the meatballs.
What do you serve with İzmir Köfte with Potatoes?
Serve İzmir Köfte with Potatoes with rice, bulgur, crusty bread, or a crisp salad. Since the dish already includes potatoes and tomato sauce, a fresh salad or plain yogurt makes a particularly balanced accompaniment.
Can you freeze İzmir Köfte with Potatoes?
Yes, cooked İzmir Köfte with Potatoes can be frozen in an airtight container once it has cooled promptly. The potatoes may become softer after thawing, so freeze individual portions and reheat them until steaming hot throughout.
How long do leftovers of İzmir Köfte with Potatoes last?
Leftover İzmir Köfte with Potatoes keeps for about three days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, until it is hot all the way through.
İzmir Köfte with Potatoes Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
6.6mg · 41% DV
B6
0.6mg · 35% DV
B2
0.36mg · 28% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
345mg · 49% DV
Zinc
4.65mg · 42% DV
Sodium
855mg · 37% DV
Potassium ⭐
855mg · 25% DV
İzmir Köfte with Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off İzmir Köfte with Potatoes
To burn the 525 calories in 1 serving (medium) (300 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 İzmir Köfte with Potatoes?
Izmir Köfte with Potatoes is a home-style Turkish dish of seasoned meatballs cooked with potatoes in a tomato-based sauce. Associated with İzmir, it is commonly baked or simmered until the potatoes are tender; some versions also include peppers.
The sauce is savoury with a gentle tang, while the potatoes soak up its flavour. In Turkey it is usually served as a substantial lunch or dinner, often with rice, bread or a fresh salad. For English-speaking diners, it works well as a complete one-pot meal, though a crisp salad makes a fresh counterpoint. With meat, potatoes and sauce in the same serving, it is filling and provides protein alongside carbohydrates; using leaner mince and less oil can make it lighter.
How Nutritious Is İzmir Köfte with Potatoes?
Nutrient density
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.
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 İzmir Köfte with Potatoes 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 Köfte with Potatoes Contain Allergens?
Contains these allergens:
Which Diets Is İzmir Köfte with Potatoes 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 Köfte with Potatoes Fat Profile
SATURATED
8.1g
MONOUNSATURATED
10.5g
POLYUNSATURATED
5.85g
Omega 6:3 ratio 21.9:1
Above the ideal 4:1 (21.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.