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Leek-Stuffed Manti Calories
Leek-filled savory dumplings
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Leek-Stuffed Manti (180 g) has 293 calories. That works out to 163 calories per 100 g. It contains 48.8 g of carbs, 7.9 g of protein, 7.6 g of fat and 4.1 g of fiber. Its 18.4 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Leek-Stuffed Manti Nutrition Facts
Selected: 1 serving (medium) · 180 g
293
KCAL / 180G
Carbs
48.8g
· 18% DV
Protein
7.9g
· 16% DV
Fat
7.6g
· 10% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 11% · Fat 23%
Leek-Stuffed Manti nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 414 mg | 18% |
| Total carbohydrate | 48.8 g | 18% |
| Fiber | 4.1 g | 15% |
| Protein | 7.9 g | 16% |
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 Leek-Stuffed Manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 293 kcal |
| 4 piece (small) | 80 g | 130 kcal |
| 100 g | 100 g | 163 kcal |
| 6 piece (medium) | 120 g | 196 kcal |
| 8 piece (large) | 160 g | 261 kcal |
| 10 piece (large) | 200 g | 326 kcal |
| 12 piece (extra large) | 240 g | 391 kcal |
| 1 serving (large) | 280 g | 456 kcal |
Calculated from 163 calories per 100 g.
Frequently Asked Questions About Leek-Stuffed Manti
What is leek-stuffed manti?
Leek-stuffed manti is a dumpling-style dish made by wrapping a savory leek filling in dough. It is a leek-filled variation of manti, the family of dumplings associated with Turkish and Central Asian cuisines; its shape and serving style vary by recipe.
How do you make leek-stuffed manti?
To make leek-stuffed manti, soften finely chopped leeks in a pan, cool the filling, then wrap small portions in thin dough. Cook the dumplings in boiling water until the dough is tender, and serve them with a sauce or yogurt if desired.
What sauce goes with leek-stuffed manti?
Garlic yogurt and melted butter seasoned with paprika or red pepper are classic-style toppings for leek-stuffed manti. For a dairy-free serving, use olive oil with herbs or spices instead; add the sauce just before serving so the dumplings do not become soggy.
How is leek-stuffed manti different from regular Turkish manti?
Leek-stuffed manti replaces the minced-meat filling common in many Turkish manti recipes with cooked leek. The dough and folding style can also differ, and this leek version may be served with yogurt, a spiced oil, or a plant-based sauce.
How do you cook leek-stuffed manti without the dumplings falling apart?
Cook leek-stuffed manti in gently boiling water and stir carefully rather than vigorously. Seal the dough edges well, avoid overfilling, and make sure the cooked leek filling is not watery; these steps help the dumplings keep their shape.
Can you freeze leek-stuffed manti?
Yes, freeze leek-stuffed manti before cooking for the best texture. Arrange the dumplings separately until firm, then transfer them to a sealed container; cook them straight from frozen in boiling water, handling them gently as they soften.
Can leek-stuffed manti be baked instead of boiled?
Yes, leek-stuffed manti can be baked, although the dough will have a firmer texture than boiled dumplings. Arrange the filled pieces in a lightly oiled baking dish and bake until the dough is cooked through; a little liquid in the dish can keep them from drying out.
What should you serve with leek-stuffed manti?
Serve leek-stuffed manti with a crisp salad, cucumber yogurt, or a lightly dressed vegetable side. If the dumplings already have a rich butter or yogurt topping, a fresh salad balances the meal without competing with the leek filling.
How do you store leftover leek-stuffed manti?
Refrigerate leftover leek-stuffed manti promptly in a covered container and reheat it thoroughly before serving. Store the dumplings separately from yogurt sauce when possible, since sauce can make the dough soft during storage.
Where does leek-stuffed manti come from?
Leek-stuffed manti is a variation rather than a dumpling with one universally agreed origin or fixed recipe. Manti traditions span several regions, and home cooks adapt the filling and folding method; the leek version reflects that flexibility.
Leek-Stuffed Manti Vitamins & Minerals
Vitamins
Vitamin K
34.2µg · 29% DV
B1
0.29mg · 24% DV
B6
0.29mg · 17% DV
B3
2.7mg · 17% DV
Minerals
Selenium
18µg · 33% DV
Manganese
0.68mg · 30% DV
Copper
0.22mg · 24% DV
Phosphorus
130mg · 19% DV
Sodium
414mg · 18% DV
Potassium ⭐
284mg · 8% DV
Leek-Stuffed Manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Leek-Stuffed Manti
To burn the 293 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.
What is Leek-Stuffed Manti?
Leek-Stuffed Manti are small Turkish dumplings made by wrapping dough around a savoury leek filling. The leek turns soft and mildly sweet as it cooks, while the dough stays tender with a little bite. They are commonly boiled until cooked through.
In Turkey, manti are often served with garlicky yoghurt and a drizzle of butter warmed with pepper; leek-filled versions also work with a plant-based sauce. The dough makes this a carbohydrate-led dish, with 2.3 g of fibre per 100 g. For a lighter plate, keep the sauce modest and serve the dumplings with a crisp salad.
How Nutritious Is Leek-Stuffed Manti?
Nutrient density
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.
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 Leek-Stuffed Manti Processed?
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.
Does Leek-Stuffed Manti Contain Allergens?
Contains these allergens:
Which Diets Is Leek-Stuffed Manti 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
Leek-Stuffed Manti Fat Profile
SATURATED
1.04g
MONOUNSATURATED
3.42g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.