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Traditional lahmacun made with emmer bulgur and rye bread, rich in fiber and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Lahmacun with emmer bulgur rye bread (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 39 g of carbs, 9.7 g of protein, 6.2 g of fat and 5.6 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
39g
· 14% DV
Protein
9.7g
· 19% DV
Fat
6.2g
· 8% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 15% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.01 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 5.6 g | 20% |
| Protein | 9.7 g | 19% |
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) | 120 g | 252 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 1 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Lahmacun with emmer bulgur rye bread is a variation of lahmacun that uses emmer-bulgur rye bread as its base instead of the usual thin dough. It is typically topped with a seasoned mixture of minced meat and vegetables.
Spread a thin layer of seasoned minced-meat mixture over the emmer bulgur rye bread, then bake until the topping is cooked and the base is hot. Avoid piling on wet topping, which can make the bread soft.
The main difference is the base: regular lahmacun is made on thin, usually yeast-raised dough, while this version uses emmer bulgur rye bread. That gives the base a different texture and a more pronounced rye flavor.
Lahmacun with emmer bulgur rye bread is commonly topped with minced meat, onion, tomato, pepper, herbs and spices. Spread the mixture thinly so it cooks through without soaking the bread base.
Lahmacun with emmer bulgur rye bread can turn soggy if the topping is watery or spread too thickly. Drain excess liquid from the tomatoes and use a thin layer; warming the base before topping it can also help it stay firmer.
Serve Lahmacun with emmer bulgur rye bread hot, with lemon and fresh parsley or salad greens. Let it rest briefly before folding it, so the bread base is less likely to break.
Lahmacun with emmer bulgur rye bread goes well with a crisp salad, sliced onion, parsley and lemon. Ayran is a traditional Turkish drink to serve alongside it; another bread side is usually unnecessary.
Cool leftover Lahmacun with emmer bulgur rye bread, then refrigerate it in a covered container and eat it within a few days. Reheat it in an oven or skillet to keep the bread base from becoming as soft as it may in a microwave.
Yes, Lahmacun with emmer bulgur rye bread can be frozen. Separate portions with parchment before wrapping, then reheat them in the oven after thawing; the bread base may be softer than when freshly baked.
Lahmacun with emmer bulgur rye bread is not necessarily spicy; its heat depends on the amount of hot pepper in the topping. When making it at home, keep the topping mild and add chili at the table if desired.
Vitamins
B12
0.48µg · 20% DV
B1
0.22mg · 18% DV
B3
2.52mg · 16% DV
B6
0.23mg · 14% DV
Minerals
Manganese
0.58mg · 25% DV
Sodium
408mg · 18% DV
Copper
0.16mg · 18% DV
Phosphorus
118mg · 17% DV
Potassium ⭐
228mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 piece (medium) (120 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.
Lahmacun with emmer bulgur rye bread is a take on lahmacun, the thin, savoury Turkish flatbread traditionally topped with minced meat, vegetables and spices. Here, the base incorporates rye bread and emmer bulgur, giving the dish a heartier grain character. In Turkey, lahmacun is usually served hot, often rolled up with parsley and a squeeze of lemon; it also makes a convenient casual meal for diners elsewhere, especially alongside a fresh salad.
The rye and emmer bulgur bring more fibre and a fuller, earthier taste than a plain white-flour base. It provides 4.7 g of fibre per 100 g, as well as some protein. Pair it with crisp vegetables or salad for a lighter-feeling meal, or add yoghurt on the side.
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 3
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.