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Neat, dark-green leaf rolls are arranged on a plate, with a few cut open to show their filling of pale, coarse grains and finely chopped bits.
●Low GI

Korkoti sarma Calories

Traditional stuffed leaf roll with cracked wheat

In season: Spring · Summer · Autumn

CALORIES · 100 G

128kcal

GI

48low

POTASSIUM · 100 G

186mg

FIBER · 100 G

3.8g

Quick answer

1 serving (medium) of Korkoti sarma (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 40.3 g of carbs, 5.6 g of protein, 5.8 g of fat and 6.8 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Korkoti sarma Nutrition Facts

Selected: 1 serving (medium) · 180 g

230

KCAL / 180G

Carbs

40.3g

· 15% DV

Protein

5.6g

· 11% DV

Fat

5.8g

· 7% DV

Fiber

6.8g

· 24% DV

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

Calories come from: Carbs 68% · Protein 9% · Fat 23%

Korkoti sarma nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories230 kcal
Total fat5.8 g7%
Saturated fat0.86 g4%
Trans fat0 g
Sodium428 mg19%
Total carbohydrate40.3 g15%
Fiber6.8 g24%
Protein5.6 g11%

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 Korkoti sarma?

ServingAmountCalories
1 serving (medium)180 g230 kcal
1 piece (small)25 g32 kcal
3 piece (medium)75 g96 kcal
100 g100 g128 kcal
5 piece (large)125 g160 kcal
1 cup (whole)190 g243 kcal
1 serving (large)260 g333 kcal

Calculated from 128 calories per 100 g.

Frequently Asked Questions About Korkoti sarma

What is Korkoti sarma made of?

Korkoti sarma is a traditional leaf roll filled with cracked wheat. Depending on the household recipe, the filling may also include onion, herbs, and seasonings; the particular leaf and seasoning can vary by region.

How do you make Korkoti sarma?

Soften the cracked wheat, mix it with the chosen seasonings, and wrap portions in leaves. Arrange the rolls snugly in a pot, add enough water to cook them without flooding the pot, and simmer gently until the leaves and filling are tender.

What does “korkoti” mean in Korkoti sarma?

“Korkoti” refers to cracked wheat used in the filling. It is not simply another name for rice, and the texture of the finished rolls depends on the size of the wheat pieces and how much they soften before cooking.

Which leaves are used for Korkoti sarma?

Grape leaves are commonly used for Korkoti sarma, though local recipes may use other edible leaves. If you use brined grape leaves, rinse them first to remove some of the excess salt.

Where does Korkoti sarma come from?

Korkoti sarma is associated with traditional cuisines in northeastern Turkey, including the eastern Black Sea region. Recipes are often passed down within families, so the leaf, seasoning, and filling can differ from one version to another.

Can you make Korkoti sarma with fresh grape leaves?

Yes. Fresh grape leaves work for Korkoti sarma, but briefly blanching them makes them more pliable and easier to roll. Choose tender leaves, trim any tough stems, and let them cool before adding the filling.

How do you stop Korkoti sarma from unrolling while it cooks?

Avoid overfilling the leaves, fold in the sides, and place each roll seam-side down in the pot. Keep the rolls close together and cook them at a gentle simmer rather than a vigorous boil.

Is Korkoti sarma served hot or cold?

Korkoti sarma can be served either hot or cold. Let it rest briefly after cooking for a warm serving, or chill it once cooled; lemon or yogurt makes a simple accompaniment for either style.

Can you use rice instead of cracked wheat in Korkoti sarma?

You can substitute rice, but the result will no longer have the characteristic cracked-wheat filling of Korkoti sarma. Rice also softens differently, so adjust the filling preparation and cooking time to suit the rice you choose.

How long do Korkoti sarma leftovers keep?

Store cooked Korkoti sarma in a covered container in the refrigerator for 3–4 days. Refrigerate it promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat.

Korkoti sarma Vitamins & Minerals

Vitamins

Vitamin K

37.8µg · 32% DV

B3

1.98mg · 12% DV

Biotin

3.24µg · 11% DV

Folate

43.2µg · 11% DV

Minerals

Manganese

1.04mg · 45% DV

Copper

0.2mg · 22% DV

Phosphorus

133mg · 19% DV

Sodium

428mg · 19% DV

Potassium ⭐

335mg · 10% DV

Korkoti sarma Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

19.8
Medium

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

How to Burn Off Korkoti sarma

To burn the 230 calories in 1 serving (medium) (180 g):

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

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

What is Korkoti sarma?

Korkoti sarma is a traditional stuffed-leaf dish made with korkoti, or coarsely cracked wheat, wrapped in leaves and cooked until tender. It belongs to regional home cooking in Turkey; the type of leaf and seasoning can vary between localities and households.

The filling has a mild, grain-forward flavour and a soft, slightly chewy texture. Serve it warm or at room temperature as a main or as part of a shared meal; lemon, plain yoghurt or a crisp salad make natural accompaniments. Nutritionally, it is centred on carbohydrates and provides some fibre, with a modest amount of protein. For a lighter plate, pair it with vegetables and use added oil sparingly.

How Nutritious Is Korkoti sarma?

Nutrient density

Medium

54/ 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

51/ 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 Korkoti sarma 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 Korkoti sarma Contain Allergens?

Contains these allergens:

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

Which Diets Is Korkoti sarma Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Korkoti sarma Fat Profile

SATURATED

0.86g

MONOUNSATURATED

2.18g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 8.8:1

Above the ideal 4:1 (8.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.