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Traditional meat dish, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Kulnasti (180 g) has 392 calories. That works out to 218 calories per 100 g. It contains 5.8 g of carbs, 33.7 g of protein, 26.3 g of fat and 0.7 g of fiber. Its 3.2 µg of B12 covers 135% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
392
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
33.7g
· 67% DV
Fat
26.3g
· 34% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 34% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 392 kcal | |
| Total fat | 26.3 g | 34% |
| Saturated fat | 9.72 g | 49% |
| Trans fat | 0.32 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 33.7 g | 67% |
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 | 392 kcal |
| 1 piece (small) | 90 g | 196 kcal |
| ½ serving (half) | 90 g | 196 kcal |
| 100 g | 100 g | 218 kcal |
| 1 piece (medium) | 140 g | 305 kcal |
| 1 cup (chopped) | 160 g | 349 kcal |
| 1 serving (large) | 260 g | 567 kcal |
| 2 piece (double) | 280 g | 610 kcal |
Calculated from 218 calories per 100 g.
Kulnasti is a traditional meat dish made by cooking flattened or thin pieces of meat over high heat, usually on a grill or in a pan. It resembles the Turkish külbastı style of cooking; the meat is best kept tender by avoiding overcooking.
Cook Kulnasti on a preheated grill or heavy pan until browned on both sides and cooked through. Use a single layer of meat so it sears instead of steaming, and avoid repeatedly turning the pieces.
Tender, boneless cuts of lamb or beef work well for Kulnasti, especially when sliced evenly and flattened. A naturally tough cut may need longer cooking, which can make this quick-cooking dish dry, so choose meat suited to grilling.
Kulnasti can turn tough if the meat is overcooked, cut too thickly, or taken from a sinewy cut. Slice it evenly, cook it over high heat for a short time, and let it rest briefly before serving.
Kulnasti is generally cooked as whole, flattened pieces of meat on a grill or in a pan. Kebab is a broader family of dishes that may use skewered chunks, minced meat, or other regional preparations; Kulnasti does not have to be skewered.
No, marinating Kulnasti is optional, but a simple marinade with oil, onion, and black pepper can add flavor. Pat off excess marinade before cooking so the meat browns instead of steaming.
Serve Kulnasti with grilled tomatoes and peppers, rice, or a fresh salad. Flatbread is a natural accompaniment, while yogurt or ayran can round out a Turkish-style meal.
Yes, you can cook Kulnasti in an air fryer if the pieces fit in a single layer and are thin enough to cook quickly. Check for doneness early, since thick pieces may brown outside before cooking through.
Refrigerate leftover Kulnasti in a covered container once it has cooled, and eat it within a few days. Reheat it gently in a covered pan with a splash of water to help keep the meat from drying out.
Yes, chicken can be used for a variation of Kulnasti, though it will have a different flavor and cooking time from lamb or beef. Cook chicken thoroughly, and keep raw poultry separate from ready-to-eat foods.
Vitamins
B12
3.24µg · 135% DV
B3
8.82mg · 55% DV
B6
0.56mg · 33% DV
B2
0.32mg · 25% DV
Minerals
Zinc
6.84mg · 62% DV
Selenium
31µg · 56% DV
Phosphorus
317mg · 45% DV
Iron
3.78mg · 21% DV
Potassium ⭐
513mg · 15% DV
Sodium
130mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 392 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.
Kulnasti is a traditional Turkish meat dish, prepared in portions and cooked over embers or on a grill, much like külbastı. It is usually seasoned simply so the flavour of the meat comes through. The cooked meat has a lightly browned exterior and a tender, juicy centre.
Serve it hot with a fresh salad, grilled vegetables or rice; these accompaniments work well whether you are making a Turkish-style meal at home or adapting it to your usual table. It is protein-rich and also contains a notable amount of fat, with 18.7 g of protein per 100 g. For a lighter plate, cook it without added oil and pair it with plenty of salad.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
9.72g
MONOUNSATURATED
10.98g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.