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Cabbage leaves stuffed with rice and meat, traditional Kars style
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Kars-style cabbage rolls (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 20.5 g of carbs, 11 g of protein, 11.2 g of fat and 4.1 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
20.5g
· 7% DV
Protein
11g
· 22% DV
Fat
11.2g
· 14% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 19% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0.05 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 4.1 g | 15% |
| Protein | 11 g | 22% |
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) | 180 g | 230 kcal |
| 1 piece (small) | 45 g | 58 kcal |
| 1 piece (large) | 60 g | 77 kcal |
| 2 piece (medium) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 4 piece (large) | 180 g | 230 kcal |
| 1 cup (chopped) | 220 g | 282 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 6 piece (extra large) | 270 g | 346 kcal |
Calculated from 128 calories per 100 g.
Kars-style cabbage rolls are typically filled with minced meat, rice, onion and seasonings, wrapped in cabbage leaves and cooked in a pot. Home recipes vary, so some cooks add tomato paste or herbs. The filling should be mixed evenly so each roll cooks consistently.
To make Kars-style cabbage rolls, soften whole cabbage leaves, place a small amount of meat-and-rice filling on each, and roll them closed. Arrange the rolls snugly in a pot, add cooking liquid, and simmer gently until the filling is cooked and the leaves are tender.
Keep Kars-style cabbage rolls from unrolling by trimming thick leaf ribs, avoiding overfilling, and folding the sides in before rolling. Pack them seam-side down in a snug layer in the pot. A heatproof plate placed on top can hold them in place while they cook.
Soften cabbage leaves for Kars-style cabbage rolls by briefly blanching them in boiling water until flexible enough to bend without cracking. Remove each leaf as it softens rather than boiling the whole cabbage for too long. Shave down a thick central rib if it resists rolling.
Kars-style cabbage rolls are a regional Turkish version made with cabbage leaves and a meat-and-rice filling. Their seasoning and filling proportions can differ from other regional or international recipes, but there is no single fixed formula shared by every household in Kars.
Serve Kars-style cabbage rolls with plain yogurt or a yogurt-based side, which complements the savory filling. A fresh salad or soup also works well. Since the rolls already contain rice and meat, an additional starch is optional rather than necessary.
Yes, Kars-style cabbage rolls freeze well after cooking. Let them cool, divide them into meal-sized portions, and store them in airtight freezer-safe containers. Thaw them in the refrigerator and reheat gently with a little liquid so the cabbage leaves do not dry out.
Cooked Kars-style cabbage rolls generally keep for up to three days in a covered container in the refrigerator. Refrigerate them promptly after they cool, rather than leaving them out for an extended period. Reheat only the portion you plan to eat.
Yes, savoy cabbage can be used for Kars-style cabbage rolls, though its leaves may be more crinkled and less uniform than white cabbage leaves. Blanch them until pliable, then roll gently and check the pot as they cook because thinner leaves may soften sooner.
Yes, Kars-style cabbage rolls can be reheated in a covered pot over low heat with a splash of water or cooking liquid. This helps warm the filling without drying the leaves. You can also microwave a portion covered, pausing to check that it heats evenly.
Vitamins
Vitamin K
50.4µg · 42% DV
B12
0.76µg · 32% DV
Vitamin C
17.64mg · 20% DV
B3
2.88mg · 18% DV
Minerals
Selenium
14µg · 25% DV
Sodium
558mg · 24% DV
Phosphorus
140mg · 20% DV
Zinc
1.98mg · 18% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 serving (medium) (180 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.
Kars-style cabbage rolls are a home-style dish from Kars in northeastern Turkey: cabbage leaves are wrapped around a filling of rice and meat, then cooked until tender. The exact seasoning and proportions vary between households, but the cabbage, rice and meat make the dish substantial enough to serve as a main course.
The leaves soften as they cook, while the filling stays savoury and hearty. In Turkey, the rolls are often served warm at a family meal, commonly with yoghurt; elsewhere, they fit just as naturally into a comforting dinner with a crisp salad. They provide both carbohydrates and protein, with 6.1 g of protein per 100 g. For a lighter plate, keep the portion moderate and add plenty of vegetables.
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.
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.
No known major 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
3.42g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.