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Low-oil kapuska with beef Calories
Traditional cabbage and beef stew prepared with little oil, offering protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil kapuska with beef (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 11.2 g of carbs, 14.1 g of protein, 10.1 g of fat and 4.6 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Low-oil kapuska with beef Nutrition Facts
Selected: 1 serving (medium) · 220 g
202
KCAL / 220G
Carbs
11.2g
· 4% DV
Protein
14.1g
· 28% DV
Fat
10.1g
· 13% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 29% · Fat 48%
Low-oil kapuska with beef nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 3.41 g | 17% |
| Trans fat | 0.18 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 4.6 g | 16% |
| Protein | 14.1 g | 28% |
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 Low-oil kapuska with beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 202 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 120 g | 110 kcal |
| 1 cup (shredded) | 180 g | 166 kcal |
| 1 piece (medium) | 180 g | 166 kcal |
| 1 serving (large) | 300 g | 276 kcal |
| 2 cup (shredded) | 360 g | 331 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Low-oil kapuska with beef
What is low-oil kapuska with beef?
Low-oil kapuska with beef is a Turkish cabbage stew cooked with beef, usually onion, tomato paste and seasonings. The cabbage softens as it simmers and releases liquid, so the dish is typically moist without needing much added oil or water.
How do you make low-oil kapuska with beef?
Brown the beef and onion in a small amount of oil, stir in tomato paste, then add sliced cabbage and seasoning. Cover and simmer gently until the cabbage is tender and the beef is cooked, adding only a little water if the pot gets dry.
Is low-oil kapuska with beef the same as stuffed cabbage rolls?
No. Low-oil kapuska with beef is a one-pot stew of chopped cabbage and beef, while stuffed cabbage rolls wrap a filling in individual cabbage leaves. Kapuska needs no rolling and is usually served in a bowl with its cooking juices.
Where does low-oil kapuska with beef come from?
Low-oil kapuska with beef is associated with Turkish home cooking, though the name and cabbage-stew tradition have wider regional roots. Turkish versions commonly combine cabbage with meat and tomato paste, with ingredients and seasoning varying between households.
Can you use ground beef in low-oil kapuska with beef?
Yes, ground beef works well in low-oil kapuska with beef and distributes evenly through the cabbage. Brown it with the onion before adding the cabbage; diced beef is another common choice but usually needs longer simmering to become tender.
Why is low-oil kapuska with beef watery?
Low-oil kapuska with beef can turn watery because cabbage releases liquid as it cooks. Start with little or no added water, and simmer uncovered near the end if needed. Avoid overcrowding the pot, which can make it harder for excess liquid to evaporate.
What should you serve with low-oil kapuska with beef?
Low-oil kapuska with beef goes well with plain rice, crusty bread or yogurt. For a lighter meal, serve it with yogurt and a fresh salad; rice or bread is useful for soaking up the tomato-rich cooking liquid.
How long does low-oil kapuska with beef last in the fridge?
Low-oil kapuska with beef keeps for about 3 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is hot throughout before serving.
Can low-oil kapuska with beef be frozen?
Yes, low-oil kapuska with beef can be frozen in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat thoroughly; the cabbage may be softer after freezing, but the stew remains suitable for a quick meal.
Does low-oil kapuska with beef cause gas?
It can. Cabbage may cause gas or bloating in some people because it contains fermentable carbohydrates. Cooking it until tender and starting with a modest serving may make low-oil kapuska with beef easier to tolerate.
Low-oil kapuska with beef Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
Vitamin K
72.6µg · 61% DV
Vitamin C
30.8mg · 34% DV
B3
4.18mg · 26% DV
Minerals
Selenium
15µg · 27% DV
Zinc
2.86mg · 26% DV
Phosphorus
158mg · 23% DV
Sodium
462mg · 20% DV
Potassium ⭐
524mg · 15% DV
Low-oil kapuska with beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil kapuska with beef
To burn the 202 calories in 1 serving (medium) (220 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 Low-oil kapuska with beef?
Low-oil kapuska with beef is a Turkish home-style stew of cabbage cooked with meat, onion and tomato paste. As it simmers, the cabbage softens and takes on the savoury, gently tangy flavour of the broth. It is often served as a warming main meal, with bread or rice; a spoonful of yoghurt also makes a good accompaniment. With less oil than many hearty stews, it still provides protein and fibre: a 100 g portion has 6.4 g of protein. For a lighter bowl, choose lean beef and serve it with yoghurt or a simple salad rather than a large portion of rice.
How Nutritious Is Low-oil kapuska with beef?
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 Low-oil kapuska with beef 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 Low-oil kapuska with beef Contain Allergens?
No known major allergens
Which Diets Is Low-oil kapuska with beef Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-oil kapuska with beef Fat Profile
SATURATED
3.41g
MONOUNSATURATED
4.07g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.