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Chopped, soft pieces of roasted red pepper, eggplant and tomato are piled in a shallow dish, glistening with oil and dotted with green parsley.
●Low GI

Manca Calories

Mixed vegetable stew, high in fiber and vitamins

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

65kcal

GI

45low

POTASSIUM · 100 G

210mg

FIBER · 100 G

3.8g

Quick answer

1 serving (medium) of Manca (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 23 g of carbs, 4.4 g of protein, 2.4 g of fat and 7.6 g of fiber. Its 640 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Manca Nutrition Facts

Selected: 1 serving (medium) · 200 g

130

KCAL / 200G

Carbs

23g

· 8% DV

Protein

4.4g

· 9% DV

Fat

2.4g

· 3% DV

Fiber

7.6g

· 27% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 70% · Protein 13% · Fat 17%

Manca nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories130 kcal
Total fat2.4 g3%
Saturated fat0.4 g2%
Trans fat0 g
Sodium420 mg18%
Total carbohydrate23 g8%
Fiber7.6 g27%
Protein4.4 g9%

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 Manca?

ServingAmountCalories
1 serving (medium)200 g130 kcal
100 g100 g65 kcal
1 piece (mini)100 g65 kcal
1 serving (small)150 g98 kcal
1 cup (medium)180 g117 kcal
1 serving (large)300 g195 kcal
1 bottle (jumbo)350 g228 kcal

Calculated from 65 calories per 100 g.

Frequently Asked Questions About Manca

What is Manca, and where does it come from?

Manca is a chopped roasted-vegetable dish made with ingredients such as eggplant, red pepper, and tomato. It is associated with Thracian and Balkan cooking, though recipes vary and it does not have one universally agreed place of origin.

Is Manca the same as ajvar?

No, Manca and ajvar are related roasted-vegetable preparations, but they are not identical. Manca commonly includes chopped eggplant and tomato and is served as a salad or meze; ajvar is usually a pepper-based spread, often with eggplant.

How is Manca traditionally cooked?

Manca is typically made by roasting eggplant and peppers until tender, peeling them, and chopping them with tomato. The vegetables are then mixed with olive oil and often garlic; some versions add vinegar or fresh herbs.

Can Manca be served as a dip?

Yes, Manca can be spooned onto bread or served as a dip, although it is often presented as a meze or vegetable side. Chop the roasted vegetables more finely if you want a spreadable texture.

Why does Manca sometimes turn watery?

Manca can turn watery when the roasted vegetables or tomatoes release liquid as they cool. Let the vegetables drain before mixing, and avoid adding excess tomato juice; if it is already watery, drain off some liquid before serving.

Can you make Manca without vinegar?

Yes, vinegar is optional in many Manca recipes. Leaving it out gives the dish a less tangy taste; a little lemon juice can provide acidity instead, or you can let the sweetness of the roasted vegetables stand on its own.

What should you serve with Manca?

Manca pairs well with grilled meat, fish, or other meze, and it can be served with bread as a light meal. Its smoky, tangy flavors also complement simple grain or bean dishes.

Can Manca be made ahead of time?

Yes, Manca can be prepared ahead and refrigerated before serving. A few hours of resting lets the roasted vegetables take on the flavors of the garlic and dressing; stir it before bringing it to the table.

How long does Manca keep in the refrigerator?

Manca generally keeps for about 3–4 days in a covered container in the refrigerator. Use a clean utensil when serving, and discard it if it has been left at room temperature for an extended period.

Can you freeze Manca?

Yes, you can freeze Manca in an airtight container, but thawed vegetables may be softer and release extra liquid. Thaw it in the refrigerator, drain any excess liquid, and stir before serving.

Manca Vitamins & Minerals

Vitamins

Vitamin A

640µg · 71% DV

Vitamin C

28mg · 31% DV

Vitamin K

36µg · 30% DV

Folate

64µg · 16% DV

Minerals

Sodium

420mg · 18% DV

Copper

0.14mg · 16% DV

Potassium ⭐

420mg · 12% DV

Manganese

0.26mg · 11% DV

Manca Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

10
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Manca

To burn the 130 calories in 1 serving (medium) (200 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Manca?

Manca is a vegetable dish associated with Turkish Thrace and Balkan-influenced home cooking. It is usually made with roasted eggplant, red pepper and tomato, often seasoned with garlic, parsley and olive oil; some versions add vinegar or lemon. Recipes vary from household to household.

The vegetables become soft and smoky, with a gentle sweetness. Manca is commonly served chilled or at room temperature as a meze, alongside bread or grilled foods, and works well as part of a summer spread. It is vegetable-led and provides fibre, while remaining relatively light at 65 calories per 100 g. For a lighter version, use olive oil sparingly; it also pairs nicely with other small plates or a simple grain dish.

How Nutritious Is Manca?

Nutrient density

High

70/ 100

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

56/ 100

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 Manca 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 Manca Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Manca Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Manca Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Manca

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Manca vs Tomato47 kcal more per 100 g
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Manca vs Red Pepper34 kcal more per 100 g
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Foods Similar to Manca

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

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🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.