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Lean karnıyarık minced meat filling Calories
Lean, protein-rich minced meat filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lean karnıyarık minced meat filling (120 g) has 158 calories. That works out to 132 calories per 100 g. It contains 4.9 g of carbs, 22.1 g of protein, 5.6 g of fat and 1.1 g of fiber. Its 2.3 µg of B12 covers 95% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Lean karnıyarık minced meat filling Nutrition Facts
Selected: 1 serving (medium) · 120 g
158
KCAL / 120G
Carbs
4.9g
· 2% DV
Protein
22.1g
· 44% DV
Fat
5.6g
· 7% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 56% · Fat 32%
Lean karnıyarık minced meat filling nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.14 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 22.1 g | 44% |
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 Lean karnıyarık minced meat filling?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 158 kcal |
| 1 tablespoon (shredded) | 18 g | 24 kcal |
| 2 tablespoon (shredded) | 36 g | 48 kcal |
| 1 serving (small) | 80 g | 106 kcal |
| ½ cup (diced) | 85 g | 112 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (whole) | 100 g | 132 kcal |
| 1 cup (diced) | 170 g | 224 kcal |
| 1 serving (large) | 180 g | 238 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Lean karnıyarık minced meat filling
What is lean karnıyarık minced meat filling?
Lean karnıyarık minced meat filling is the seasoned meat mixture used to stuff Turkish split eggplants for karnıyarık. It is typically cooked with onion, tomato or tomato paste, and spices, then baked inside the eggplants until the dish is done.
How do you season lean karnıyarık minced meat filling?
Season lean karnıyarık minced meat filling with salt, black pepper, and paprika; cumin is also a common choice. Onion and tomato add flavor and moisture, while fresh parsley can be stirred in at the end for a fresher taste.
Can lean karnıyarık minced meat filling be made with lamb?
Yes, lean karnıyarık minced meat filling can be made with lamb instead of beef. Lamb gives the filling a more pronounced flavor, so you may want to keep the seasoning simple and avoid adding much extra fat.
Does lean karnıyarık minced meat filling need to be fully cooked before stuffing?
No, lean karnıyarık minced meat filling does not need to be fully cooked before stuffing the eggplants. Brown the meat and soften the onion in a pan first; the filling finishes cooking in the oven with the eggplants.
How do you keep lean karnıyarık minced meat filling moist?
To keep lean karnıyarık minced meat filling moist, soften the onion well and add chopped tomato or a little water while it cooks. Avoid frying the lean meat until completely dry, since it will cook again inside the eggplant.
Can lean karnıyarık minced meat filling be made without tomato?
Yes, you can make lean karnıyarık minced meat filling without tomato, though tomato gives it its familiar tang and helps keep it moist. Add a little water or broth during cooking so the lean mince does not dry out.
Can lean karnıyarık minced meat filling be prepared ahead of time?
Yes, prepare lean karnıyarık minced meat filling ahead and refrigerate it in a covered container once it has cooled. Stuff the eggplants when you are ready to cook, and do not leave the filling sitting at room temperature.
Can you freeze lean karnıyarık minced meat filling?
Yes, lean karnıyarık minced meat filling freezes well. Cool it completely, seal it in a freezer-safe container, and thaw it in the refrigerator before reheating or using it. Reheat it thoroughly and avoid refreezing it after thawing.
What can you make with leftover lean karnıyarık minced meat filling?
Use leftover lean karnıyarık minced meat filling in stuffed peppers, courgettes, or baked potatoes. These are practical alternatives to stuffing eggplant, but cook the chosen vegetable until tender because its cooking time may differ from karnıyarık.
Is lean karnıyarık minced meat filling traditionally spicy?
No, lean karnıyarık minced meat filling is usually savory rather than very hot. Black pepper and paprika provide warmth, while chili flakes are an optional addition if you prefer a spicier filling.
Lean karnıyarık minced meat filling Vitamins & Minerals
Vitamins
B12
2.28µg · 95% DV
B3
5.76mg · 36% DV
B6
0.41mg · 24% DV
B2
0.19mg · 15% DV
Minerals
Zinc
4.32mg · 39% DV
Selenium
19µg · 35% DV
Phosphorus
235mg · 34% DV
Iron
2.52mg · 14% DV
Potassium ⭐
382mg · 11% DV
Sodium
86mg · 4% DV
Lean karnıyarık minced meat filling Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean karnıyarık minced meat filling
To burn the 158 calories in 1 serving (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.
What is Lean karnıyarık minced meat filling?
Lean karnıyarık minced meat filling is the savoury mixture used to stuff karnıyarık, a Turkish dish of eggplant filled with minced meat. It is commonly cooked with onion, tomato, green pepper and seasonings, then baked or simmered inside the eggplant until tender. The filling is gently spiced, with a soft, juicy texture that complements the silky eggplant rather than overpowering it. In Turkey, karnıyarık is often served as a home-cooked main with rice and a cool yoghurt side; a salad also works well. This is a protein-rich part of the meal, and cooking the vegetables with just a little oil keeps the overall dish lighter.
How Nutritious Is Lean karnıyarık minced meat filling?
Nutrient density
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.
Satiety score
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.
Is Lean karnıyarık minced meat filling 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 Lean karnıyarık minced meat filling Contain Allergens?
No known major allergens
Which Diets Is Lean karnıyarık minced meat filling Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lean karnıyarık minced meat filling Fat Profile
SATURATED
2.04g
MONOUNSATURATED
2.28g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.