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Kapuska Calories
Traditional Turkish stew with cabbage, tomato, onion, and spices
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Kapuska (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 15 g of carbs, 3 g of protein, 2.4 g of fat and 5.2 g of fiber. Its 76 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Kapuska?
Kapuska is a Turkish home-style cabbage stew, usually made by cooking chopped white cabbage with onion, tomato, pepper and spices. Many versions include minced meat, while meat-free versions are also common. As the cabbage softens, it takes on the savoury tomato sauce and develops a mild sweetness with a little tang.
In Turkey, kapuska is typically served as a simple lunch or dinner, often with bread or rice; yoghurt makes a cooling side. It provides fibre from the cabbage, while the amount of meat and oil affects how substantial the dish is. For a lighter pot, use less minced meat or leave it out and keep the added oil modest.
Kapuska Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.5g
· 3% DV
Fat
1.2g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
Kapuska Vitamins & Minerals
Vitamins
Vitamin K
38µg · 32% DV
Vitamin C
18mg · 20% DV
Folate
23µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Sodium
220mg · 10% DV
Iron
1mg · 6% DV
Potassium ⭐
180mg · 5% DV
Calcium
38mg · 4% DV
How Nutritious Is Kapuska?
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
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.
Kapuska Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kapuska
To burn the 45 calories in 100 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.
Is Kapuska 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 Kapuska Contain Allergens?
No known major allergens
Which Diets Is Kapuska Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kapuska Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Kapuska
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Frequently Asked Questions About Kapuska
What is kapuska?
Kapuska is a Turkish cabbage stew, usually cooked with tomato, onion, and spices. It may include minced meat, though meat-free versions are common too. The cabbage simmers until tender in a savory, often slightly brothy sauce.
How do you make kapuska?
To make kapuska, soften onion in a pot and brown minced meat if using it. Stir in tomato or tomato paste, then add chopped cabbage and a little water. Simmer gently until the cabbage is tender.
What meat is used in kapuska?
Minced beef or lamb is commonly used in meat-based kapuska. Brown it with the onion before adding the tomato and cabbage so its flavor carries through the stew; many home cooks also make the dish without meat.
Is kapuska spicy?
Kapuska is usually savory rather than hot, though its seasoning varies by recipe. Turkish red pepper flakes can add heat, so use them sparingly or leave them out if you prefer a mild cabbage stew.
What do you serve with kapuska?
Kapuska is often served with rice, bread, or yogurt. A sharp pickle also balances the stew’s soft, tomato-rich cabbage. If your kapuska is meat-free, pairing it with beans or another protein-rich dish makes a more substantial meal.
Is kapuska a Turkish dish?
Yes, kapuska is a well-known Turkish home-style cabbage stew. Cabbage stews are also made across Eastern Europe and the Balkans, but Turkish versions commonly use tomato or tomato paste and may include minced meat.
Can you make kapuska without meat?
Yes, kapuska is easy to make without meat. Cook the cabbage with onion, tomato, pepper, and spices, adding water as needed. For more substance, some meat-free versions include bulgur or serve the stew alongside beans.
How do you keep cabbage from getting mushy in kapuska?
Keep the cabbage in larger pieces and simmer kapuska gently only until it is tender. Check it as it cooks rather than leaving it on the heat; prolonged cooking breaks down the cabbage and makes the stew mushy.
Is kapuska healthy?
Kapuska can be a nourishing meal because it is built around cabbage and other vegetables. The overall dish changes with the amount of oil, salt, and meat used, so a home-cooked version lets you adjust those ingredients to your needs.
Can you freeze kapuska?
Yes, you can freeze kapuska once it has cooled. Divide it into airtight portions before freezing; the cabbage may be softer after thawing, but the stew remains suitable for reheating. Warm it gently in a saucepan, stirring occasionally.
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Nutrition data compiled from USDA FoodData Central and scientific sources.