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Low calorie, high fiber, rich in vitamins and minerals.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Karabağay patlağı (120 g) has 30 calories. That works out to 25 calories per 100 g. It contains 6.8 g of carbs, 1.3 g of protein, 0.2 g of fat and 3.6 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
30
KCAL / 120G
Carbs
6.8g
· 2% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 3.6 g | 13% |
| Protein | 1.3 g | 3% |
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 piece (medium) | 120 g | 30 kcal |
| 1 slice (thin) | 30 g | 8 kcal |
| 1 slice (thick) | 50 g | 13 kcal |
| 1 piece (small) | 80 g | 20 kcal |
| 1 cup (chopped) | 90 g | 23 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (medium) | 100 g | 25 kcal |
| 1 serving (large) | 150 g | 38 kcal |
| 1 piece (large) | 180 g | 45 kcal |
Calculated from 25 calories per 100 g.
Karabağay patlağı is a vegetable, and it can be prepared as part of a cooked dish or served raw if it is fresh and suitable for raw eating. Wash it well first; the name alone does not establish a particular variety or traditional recipe.
Cut Karabağay patlağı into evenly sized pieces and sauté, roast, or simmer them until tender. Add it to the pan according to how quickly it cooks, so it keeps its shape rather than turning mushy.
Peel Karabağay patlağı if its skin is thick, tough, damaged, or unpleasant after cooking. If the skin is thin and tender, washing it thoroughly and leaving it on is a practical option.
You can try Karabağay patlağı raw when it is fresh and intended for eating, after washing it thoroughly under running water. Taste a small piece first; cooking it is an easy alternative if you dislike its raw texture.
Choose Karabağay patlağı that feels firm and has no signs of mold, rot, or extensive bruising. Avoid pieces that are unusually soft or damaged, since they are more likely to spoil quickly.
Keep whole Karabağay patlağı unwashed in the refrigerator’s vegetable drawer, and wash it just before preparation. Refrigerate cut pieces in a covered container and use them promptly rather than leaving them exposed to air.
Yes, Karabağay patlağı can be frozen for later use in cooked dishes, although freezing may soften its texture. Cut it into pieces, briefly blanch them, cool and dry them, then pack them in an airtight freezer-safe container.
Small, soft seeds in Karabağay patlağı can generally be left in when cooking. Remove seeds that are large, hard, or fibrous; discard any piece that tastes distinctly bitter rather than trying to mask the taste.
Karabağay patlağı works well in a mixed vegetable dish with ingredients such as onion, garlic, and herbs. Add it at a point that lets it become tender without overcooking, especially when cooking it with vegetables that soften faster.
Karabağay patlağı contains fiber, which can contribute to fullness as part of a meal. Pair it with a protein-rich food, such as beans, eggs, or yogurt, for a more substantial plate.
Vitamins
Folate
26.4µg · 7% DV
B6
0.11mg · 6% DV
B5
0.28mg · 6% DV
B2
0.06mg · 5% DV
Minerals
Copper
0.1mg · 11% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
276mg · 8% DV
Magnesium
17mg · 4% DV
Sodium
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 30 calories in 1 piece (medium) (120 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.
Karabağay patlağı is a vegetable that appears to be squash-like; the name may point to a regional variety, but its exact origin and customary preparation are not clear. Its mild flavour makes it easy to use much like other summer squash: roast, simmer, or sauté it, then serve it as a side or add it to soup. A little olive oil, herbs and lemon bring out its gentle taste without overwhelming it. It is low in calories and provides fibre; a 100 g portion contains 3 g. For a lighter meal, roast it rather than frying, and pair it with grains, beans or a simple yoghurt sauce.
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 1
Unprocessed
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.
No known major allergens
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
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.