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Manti with garlic yogurt sauce Calories
Classic Turkish manti dumplings with garlic yogurt and butter sauce
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Manti with garlic yogurt sauce (180 g) has 333 calories. That works out to 185 calories per 100 g. It contains 44.1 g of carbs, 11.2 g of protein, 11.2 g of fat and 2.3 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Manti with garlic yogurt sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
333
KCAL / 180G
Carbs
44.1g
· 16% DV
Protein
11.2g
· 22% DV
Fat
11.2g
· 14% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 14% · Fat 31%
Manti with garlic yogurt sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.09 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 44.1 g | 16% |
| Fiber | 2.3 g | 8% |
| Protein | 11.2 g | 22% |
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 with garlic yogurt sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 333 kcal |
| 2 tablespoon (small) | 30 g | 56 kcal |
| 10 piece (small) | 60 g | 111 kcal |
| 15 piece (medium) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (small) | 120 g | 222 kcal |
| 20 piece (large) | 120 g | 222 kcal |
| 1 cup (medium) | 160 g | 296 kcal |
| 1 serving (large) | 250 g | 463 kcal |
| 1 bottle (jumbo) | 300 g | 555 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Manti with garlic yogurt sauce
What is manti with garlic yogurt sauce?
Manti with garlic yogurt sauce is a Turkish dish of small dumplings, usually filled with seasoned ground meat, served with garlicky yogurt and a warm butter sauce. The dumplings are typically boiled, though recipes and shapes vary between households and regions.
How do you serve manti with garlic yogurt sauce?
Serve manti with garlic yogurt sauce hot: spoon the garlic yogurt over the cooked dumplings, then drizzle on melted butter flavored with red pepper or dried mint. Add the sauces just before eating so the dumplings stay warm and the yogurt does not become watery.
What filling is used in manti with garlic yogurt sauce?
Manti with garlic yogurt sauce is commonly filled with ground lamb or beef mixed with onion and seasoning. Some home recipes use only meat, salt, and pepper, while others add herbs or adjust the meat-to-onion balance.
Where does manti with garlic yogurt sauce come from?
Manti with garlic yogurt sauce is associated with Turkish cuisine, and Kayseri is especially famous for its manti. Related dumplings are found across Central Asia and neighboring regions, so the dish has a broader culinary history than one single modern version.
How do you make manti with garlic yogurt sauce from scratch?
To make manti with garlic yogurt sauce, prepare a firm dough, roll it thin, cut it into small squares, and seal a little seasoned meat inside each piece. Boil the dumplings, then top them with garlic yogurt and spiced butter; sealing them evenly helps prevent leaks.
What makes Kayseri manti different from other manti with garlic yogurt sauce?
Kayseri manti is known for especially small, tightly sealed dumplings, traditionally served with yogurt and butter sauce. Manti with garlic yogurt sauce is a broader dish name, and dumpling size, shape, filling, and seasoning can differ between regions and family recipes.
Can you freeze manti with garlic yogurt sauce?
Yes, freeze manti before adding the garlic yogurt or butter sauce. Arrange the uncooked dumplings in a single layer until firm, then transfer them to a sealed freezer container. Cook them from frozen in boiling water, allowing extra cooking time as needed.
How long do leftovers of manti with garlic yogurt sauce keep?
Keep leftover manti with garlic yogurt sauce in a covered container in the refrigerator and eat it promptly. For better texture, store the dumplings and yogurt sauce separately when possible. Reheat the dumplings gently with a splash of water, then add the yogurt without boiling it.
Why does the yogurt sauce split on manti with garlic yogurt sauce?
The yogurt sauce on manti with garlic yogurt sauce can split if it is boiled or heated too quickly. Keep the yogurt cool or at room temperature, spoon it onto the hot dumplings just before serving, and avoid simmering the finished dish.
What should you serve with manti with garlic yogurt sauce?
A fresh salad or a light soup pairs well with manti with garlic yogurt sauce. Since the dumplings already come with yogurt and buttery topping, a crisp, simple side balances the meal better than another rich or heavy dish.
Manti with garlic yogurt sauce Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.23mg · 18% DV
B1
0.2mg · 17% DV
B5
0.81mg · 16% DV
Minerals
Sodium
612mg · 27% DV
Phosphorus
144mg · 21% DV
Selenium
11µg · 20% DV
Copper
0.14mg · 16% DV
Potassium ⭐
198mg · 6% DV
Manti with garlic yogurt sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Manti with garlic yogurt sauce
To burn the 333 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 Manti with garlic yogurt sauce?
Manti with garlic yogurt sauce is a Turkish dumpling dish: small pieces of dough are folded around a savoury, usually minced-meat filling, then boiled and topped with garlic-seasoned yogurt. A drizzle of butter warmed with chilli flakes is a familiar finishing touch. It is commonly served as a main meal at home or in Turkish restaurants, often for lunch or dinner.
The dumplings are tender and filling, while the cool, tangy yogurt balances the rich butter and savoury filling. The dough supplies much of the carbohydrate, with meat contributing protein; the amount of butter affects the overall richness. For a lighter plate, use a modest drizzle of butter and serve it with a crisp salad.
How Nutritious Is Manti with garlic yogurt sauce?
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 with garlic yogurt sauce 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 with garlic yogurt sauce Contain Allergens?
Contains these allergens:
Which Diets Is Manti with garlic yogurt sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 with garlic yogurt sauce Fat Profile
SATURATED
5.04g
MONOUNSATURATED
3.06g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.