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Traditional Kurdish dried meat dish, high protein, low carbohydrate
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Kilejen (40 g) has 128 calories. That works out to 320 calories per 100 g. It contains 0.4 g of carbs, 19.2 g of protein, 5.6 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 37% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 40 g
128
KCAL / 40G
Carbs
0.4g
· 0% DV
Protein
19.2g
· 38% DV
Fat
5.6g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 1% · Protein 60% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.08 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.2 g | 38% |
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) | 40 g | 128 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 piece (small) | 25 g | 80 kcal |
| 1 slice (thick) | 35 g | 112 kcal |
| 1 serving (medium) | 50 g | 160 kcal |
| 1 piece (large) | 60 g | 192 kcal |
| 2 piece (double) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (large) | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Kilejen is a traditional Kurdish dried meat. It is preserved by drying, and families or regions may prepare and serve it in different ways; it can be eaten on its own or added to cooked dishes.
Kilejen is made by preparing meat and drying it, with the exact curing and drying practices varying by local tradition. Safe, controlled drying matters: simply leaving meat out at room temperature is not a reliable way to make it shelf-stable.
Kilejen can be eaten as dried meat or cooked in a dish, depending on how it was prepared. If you are unsure whether a particular piece is ready to eat, ask its maker and cook it thoroughly when instructed.
Kilejen has the concentrated, firm texture typical of dried meat, while its exact flavor depends on the meat and preparation. A particularly hard piece can be softened by soaking briefly or simmering it in a moist dish.
Not always; whether Kilejen needs cooking depends on how it was made and sold. Do not assume that every home-dried piece is ready to eat—follow the maker’s instructions, and cook it thoroughly if its safety or preparation is uncertain.
To soften Kilejen, soak it briefly in water before cooking, then discard the soaking water. For a meal, simmering it directly in a stew or soup can also soften the meat and carry its flavor into the dish.
Kilejen works well in soups, stews, and grain-based dishes, where moisture helps soften the dried meat. Add salt only after tasting the dish, since the Kilejen itself may contribute salt.
Keep Kilejen sealed and protected from moisture; refrigerate opened or homemade portions for safer storage. Discard it if it develops mold, an unusual smell, or an unexpectedly damp texture rather than trying to trim or dry it again.
Yes, Kilejen can be frozen. Wrap it tightly in meal-sized portions to limit air exposure, thaw it in the refrigerator, and use it after thawing rather than freezing it again.
Kilejen may be made with different meats, and there is no single choice that applies to every Kurdish recipe. Ask the person who made it or the seller which meat was used, especially if you avoid a particular meat.
Vitamins
B12
0.88µg · 37% DV
B3
2.2mg · 14% DV
B6
0.18mg · 11% DV
B5
0.28mg · 6% DV
Minerals
Sodium
480mg · 21% DV
Phosphorus
128mg · 18% DV
Zinc
1.68mg · 15% DV
Selenium
7.2µg · 13% DV
Potassium ⭐
140mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 128 calories in 1 piece (medium) (40 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.
Kilejen is a traditional Kurdish dried-meat preparation, made by drying meat for keeping; the cut and seasonings can vary between regions and households. Drying concentrates its savoury flavour and gives it a firmer, chewier texture than fresh meat.
It is commonly served in small portions, sliced or cooked, alongside other foods; preparation and serving customs vary across Kurdish communities. Kilejen is protein-rich and very low in carbohydrate, with 48 g of protein per 100 g. Its concentrated flavour works well with fresh vegetables or salad, and a modest portion can make it easier to balance with less salty, lighter foods.
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 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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.2g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.