Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🥟
Traditional kibbeh casing made with bulgur, semolina, and lean ground meat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.42 g | 7% |
| Trans fat | 0.08 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 4.3 g | 15% |
| Protein | 10.2 g | 20% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 176 kcal |
| 1 piece (small) | 35 g | 62 kcal |
| 1 piece (medium) | 55 g | 97 kcal |
| 1 piece (large) | 75 g | 132 kcal |
| 100 g | 100 g | 176 kcal |
| 2 piece (double) | 110 g | 194 kcal |
| 1 serving (large) | 150 g | 264 kcal |
| 3 piece (triple) | 165 g | 290 kcal |
| 1 cup (shredded) | 180 g | 317 kcal |
Calculated from 176 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 176 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.
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.
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.
Contains these allergens:
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
SATURATED
1.42g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.