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Manti salad Calories
Yogurt-based salad with manti
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Manti salad (200 g) has 336 calories. That works out to 168 calories per 100 g. It contains 36.4 g of carbs, 12.8 g of protein, 14.8 g of fat and 3.2 g of fiber. Its 22 µg of Selenium covers 40% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Manti salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
336
KCAL / 200G
Carbs
36.4g
· 13% DV
Protein
12.8g
· 26% DV
Fat
14.8g
· 19% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 16% · Fat 40%
Manti salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 5.2 g | 26% |
| Trans fat | 0.1 g | |
| Sodium | 620 mg | 27% |
| Total carbohydrate | 36.4 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 12.8 g | 26% |
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 Manti salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 336 kcal |
| 1 tablespoon (mini) | 20 g | 34 kcal |
| 100 g | 100 g | 168 kcal |
| ½ serving (half) | 100 g | 168 kcal |
| 1 cup (small) | 140 g | 235 kcal |
| 1 cup (thick) | 220 g | 370 kcal |
| 1 serving (large) | 280 g | 470 kcal |
| 1 piece (jumbo) | 320 g | 538 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Manti salad
What is Manti salad?
Manti salad is a chilled dish made with cooked manti, the filled dumplings, and a yogurt-based dressing or mixture. Recipes vary, and some versions add vegetables, herbs, or other toppings.
How do you make Manti salad?
To make Manti salad, cook the manti, drain it well, and let it cool before mixing it with seasoned yogurt. Add any vegetables or herbs your recipe calls for, then chill briefly before serving.
Is Manti salad served cold or warm?
Manti salad is usually served cold or chilled, unlike a hot bowl of manti. Cooling the cooked dumplings before adding yogurt helps keep the dressing from becoming warm and thin.
Can you make Manti salad with frozen manti?
Yes, frozen manti works in Manti salad. Cook it according to its package directions, drain it thoroughly, and let it cool completely before mixing it with the yogurt dressing so excess water does not thin the salad.
What dressing goes on Manti salad?
A yogurt-based dressing is the usual choice for Manti salad, often seasoned with garlic, salt, and herbs. Keep it thick enough to coat the dumplings; a little lemon or olive oil can be added to suit the recipe.
What vegetables can you add to Manti salad?
You can add diced cucumber, corn, pickles, or fresh herbs to Manti salad. Choose ingredients that complement the yogurt and drain watery vegetables first, since excess liquid can make the dressing runny.
How is Manti salad different from Turkish manti?
Manti salad is generally served chilled with the dumplings mixed into a yogurt-based salad, sometimes with vegetables. Traditional Turkish manti is usually served hot, topped with garlic yogurt and a butter-based sauce.
Can you prepare Manti salad ahead of time?
Yes, you can cook and cool the manti ahead of time for Manti salad. Store it separately from the yogurt mixture and combine them shortly before serving to help the dumplings keep their texture.
How long does Manti salad last in the fridge?
Manti salad keeps for up to 2 days in a covered container in the refrigerator. Because it contains yogurt and cooked dumplings, refrigerate it promptly and discard it if its smell or appearance changes.
What can you serve with Manti salad?
Serve Manti salad with a light soup, grilled vegetables, or a simple green salad. Its dumplings and yogurt make it substantial, so lighter sides balance the meal better than another rich, creamy dish.
Manti salad Vitamins & Minerals
Vitamins
B12
0.56µg · 23% DV
Biotin
6.2µg · 21% DV
B2
0.22mg · 17% DV
Vitamin K
19.6µg · 16% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
192mg · 27% DV
Sodium
620mg · 27% DV
Manganese
0.44mg · 19% DV
Potassium ⭐
296mg · 9% DV
Manti salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Manti salad
To burn the 336 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.
What is Manti salad?
Manti salad combines cooked Turkish manti—small filled dough parcels—with a cool, yoghurt-based dressing. Recipes vary: some add corn, chopped pickles or fresh herbs, while others keep the mixture simple. Manti has roots in Turkish and wider Central Asian cooking, and the salad is a home-style way to serve the dumplings chilled rather than as a hot main course.
The soft, savoury parcels contrast with tangy yoghurt and any crisp additions. In Turkey it is often served cold at tea gatherings, shared-table occasions or as a meze; elsewhere, it works well as a potluck side or light lunch. The dough makes carbohydrates a notable part of the dish, while yoghurt contributes some protein. For a lighter version, use plain yoghurt, go easy on richer additions and add cucumber or herbs for freshness.
How Nutritious Is Manti salad?
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 Manti salad 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 Manti salad Contain Allergens?
Contains these allergens:
Which Diets Is Manti salad Good For?
Vegan
— Not 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
Manti salad Fat Profile
SATURATED
5.2g
MONOUNSATURATED
4.6g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.