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●Low GI

Kibbeh Outer Shell Calories

Traditional kibbeh casing made with bulgur, semolina, and lean ground meat

CALORIES · 100 G

176kcal

GI

48low

POTASSIUM · 100 G

222mg

FIBER · 100 G

4.3g

Quick answer

100 g of Kibbeh Outer Shell has 176 calories. It contains 24.8 g of carbs, 10.2 g of protein, 4.1 g of fat and 4.3 g of fiber. Its 0.9 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Kibbeh Outer Shell Nutrition Facts

Selected: 100 g

176

KCAL / 100G

Carbs

24.8g

· 9% DV

Protein

10.2g

· 20% DV

Fat

4.1g

· 5% DV

Fiber

4.3g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 23% · Fat 21%

Kibbeh Outer Shell nutrition facts table · 100 g

NutrientAmount% DV
Calories176 kcal
Total fat4.1 g5%
Saturated fat1.42 g7%
Trans fat0.08 g
Sodium210 mg9%
Total carbohydrate24.8 g9%
Fiber4.3 g15%
Protein10.2 g20%

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 Kibbeh Outer Shell?

ServingAmountCalories
1 serving (medium)100 g176 kcal
1 piece (small)35 g62 kcal
1 piece (medium)55 g97 kcal
1 piece (large)75 g132 kcal
100 g100 g176 kcal
2 piece (double)110 g194 kcal
1 serving (large)150 g264 kcal
3 piece (triple)165 g290 kcal
1 cup (shredded)180 g317 kcal

Calculated from 176 calories per 100 g.

Frequently Asked Questions About Kibbeh Outer Shell

How do you make kibbeh outer shell?

Kibbeh outer shell is made by softening fine bulgur and kneading it with semolina and lean ground meat until the mixture holds together. Shape a portion into a hollow casing, add the filling, then seal it before cooking the kibbeh.

Why does kibbeh outer shell crack when I shape it?

Kibbeh outer shell often cracks when the bulgur is still too firm or the dough has dried out. Let the bulgur soften fully, keep the dough covered between shaping, and dampen your hands lightly while forming the casing.

What kind of bulgur is used for kibbeh outer shell?

Fine bulgur is used for kibbeh outer shell because its small grains soften and bind into a smooth dough. Coarse bulgur stays too grainy for a thin casing and makes it harder to seal the kibbeh securely.

How thin should kibbeh outer shell be?

Kibbeh outer shell should be thin enough to leave room for filling, but thick enough not to tear when sealed. Aim for an even layer, since thin spots are more likely to split during cooking.

Why does kibbeh outer shell burst during frying?

Kibbeh outer shell can burst during frying if the seam is loose, the casing has cracks, or the filling is packed too tightly. Seal the opening carefully and lower the kibbeh gently into hot oil so it cooks without breaking apart.

Can you freeze kibbeh outer shell before cooking?

Yes, kibbeh outer shell can be frozen once it has been shaped around the filling and sealed. Freeze the pieces spaced apart first, then transfer them to a covered container. Cook them from frozen to help them keep their shape.

Can kibbeh outer shell be baked instead of fried?

Yes, kibbeh made with kibbeh outer shell can be baked rather than fried. Baking produces a less crisp exterior, so brush or spray the surface lightly with oil and turn or arrange the pieces for even browning.

Is kibbeh outer shell the same as the filling?

No, kibbeh outer shell is the bulgur-based casing that surrounds the filling. The filling is usually a separate mixture, often made with seasoned meat, and is enclosed by shaping the shell around it before cooking.

Can you prepare kibbeh outer shell dough ahead of time?

Yes, you can prepare kibbeh outer shell dough ahead, but keep it covered in the refrigerator so the surface does not dry out. Before shaping, knead it briefly and check that it is still pliable enough to seal without cracking.

Can kibbeh outer shell be made without meat?

Yes, some kibbeh outer shell recipes leave out the ground meat and rely on bulgur and semolina to form the casing. The texture may differ from a meat-based version, so knead the mixture thoroughly until it holds its shape.

Kibbeh Outer Shell Vitamins & Minerals

Vitamins

B12

0.72µg · 30% DV

B3

3.4mg · 21% DV

B1

0.16mg · 13% DV

B6

0.22mg · 13% DV

Minerals

Manganese

0.86mg · 37% DV

Selenium

14µg · 25% DV

Copper

0.2mg · 22% DV

Phosphorus

154mg · 22% DV

Sodium

210mg · 9% DV

Potassium ⭐

222mg · 7% DV

Kibbeh Outer Shell Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

10
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kibbeh Outer Shell

To burn the 176 calories in 100 g:

🚶

44min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Kibbeh Outer Shell?

Kibbeh Outer Shell is the bulgur-based casing used to wrap the savoury filling in Turkish içli köfte. It is typically made by kneading fine bulgur with semolina and lean ground meat, then shaping the mixture into a thin layer around the filling. The dish is especially associated with southeastern Turkey and neighbouring Levantine cuisines.

The shell is eaten as part of the finished kibbeh, not usually on its own. Depending on the regional style, the stuffed pieces are fried until crisp or boiled until tender, and may be served with lemon. Bulgur makes the casing a source of carbohydrates and fibre, while the meat contributes protein; it has 10.2 g of protein per 100 g. For a less oily result, choose boiled kibbeh over fried.

How Nutritious Is Kibbeh Outer Shell?

Nutrient density

Medium

55/ 100

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

59/ 100

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 Kibbeh Outer Shell 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 Kibbeh Outer Shell Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Kibbeh Outer Shell Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Kibbeh Outer Shell Fat Profile

SATURATED

1.42g

MONOUNSATURATED

1.62g

POLYUNSATURATED

0.69g

⚖️

Omega 6:3 ratio 15.5:1

Above the ideal 4:1 (15.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.