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Traditional stuffed leaf roll with cracked wheat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 428 mg | 19% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 6.8 g | 24% |
| Protein | 5.6 g | 11% |
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) | 25 g | 32 kcal |
| 3 piece (medium) | 75 g | 96 kcal |
| 100 g | 100 g | 128 kcal |
| 5 piece (large) | 125 g | 160 kcal |
| 1 cup (whole) | 190 g | 243 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
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.
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.
“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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
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
✓ 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
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.