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Mixed vegetable stew, high in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 7.6 g | 27% |
| Protein | 4.4 g | 9% |
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 serving (medium) | 200 g | 130 kcal |
| 100 g | 100 g | 65 kcal |
| 1 piece (mini) | 100 g | 65 kcal |
| 1 serving (small) | 150 g | 98 kcal |
| 1 cup (medium) | 180 g | 117 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (jumbo) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 serving (medium) (200 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.
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.
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.
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 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.
No known major allergens
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
SATURATED
0.4g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.