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Traditional Maraş köfte with a fine-bulgur shell and a minced-meat, onion, and walnut filling.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Maraş stuffed köfte (90 g) has 191 calories. That works out to 212 calories per 100 g. It contains 20.2 g of carbs, 9.2 g of protein, 7.9 g of fat and 2.1 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 90 g
191
KCAL / 90G
Carbs
20.2g
· 7% DV
Protein
9.2g
· 18% DV
Fat
7.9g
· 10% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 20% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 191 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.09 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 2.1 g | 8% |
| Protein | 9.2 g | 18% |
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 piece (medium) | 90 g | 191 kcal |
| 1 piece (small) | 60 g | 127 kcal |
| 100 g | 100 g | 212 kcal |
| 1 piece (large) | 130 g | 276 kcal |
| 2 piece (medium) | 180 g | 382 kcal |
| 1 serving (medium) | 180 g | 382 kcal |
| 3 piece (medium) | 270 g | 572 kcal |
| 1 serving (large) | 270 g | 572 kcal |
Calculated from 212 calories per 100 g.
Maraş stuffed köfte has a fine-bulgur outer shell filled with minced meat, onion, and walnuts. The shell is shaped around the filling, then the köfte is cooked; seasoning and exact proportions vary between recipes.
Maraş stuffed köfte can be fried or boiled, depending on the recipe. Both methods are used for stuffed köfte, so follow the instructions for the particular dough and shape rather than assuming there is only one traditional cooking method.
Maraş stuffed köfte is known for its fine-bulgur shell and filling of minced meat, onion, and walnuts. Other regional and family recipes may use different fillings or cooking methods, so the distinction is best understood through these ingredients rather than one universal rule.
Maraş stuffed köfte often cracks when its bulgur shell is dry, too thick, or not sealed well around the filling. Knead the shell mixture thoroughly, smooth over any cracks, and handle the köfte gently during cooking.
Yes, you can freeze shaped, uncooked Maraş stuffed köfte. Arrange the pieces separately until firm, then transfer them to a sealed container; cook them gently from frozen so they are less likely to split.
To shape Maraş stuffed köfte, make a hollow in a small piece of well-kneaded fine-bulgur dough, add the filling, and pinch the opening closed. Keep the shell even and smooth any cracks before cooking.
Maraş stuffed köfte is usually served hot, with salad, fresh greens, or lemon alongside. Choose a simple accompaniment that complements the savory minced-meat and walnut filling without overwhelming it.
Yes, you can leave walnuts out of Maraş stuffed köfte, although the filling will no longer have the traditional walnut element. Keep the minced meat and onion mixture cohesive, and avoid adding so much liquid that it makes the shell harder to seal.
Store leftover Maraş stuffed köfte in a covered container in the refrigerator once it has cooled, and eat it within a few days. Reheat until hot throughout, and avoid repeatedly cooling and reheating the same portion.
Yes, Maraş stuffed köfte can be baked as a home-style variation. Use a recipe designed for baking, since oven heat can dry the bulgur shell; check it as it cooks and remove it once heated through.
Vitamins
B12
0.72µg · 30% DV
B3
1.89mg · 12% DV
B1
0.11mg · 9% DV
B5
0.41mg · 8% DV
Minerals
Manganese
0.56mg · 24% DV
Selenium
11µg · 20% DV
Phosphorus
131mg · 19% DV
Copper
0.16mg · 18% DV
Sodium
252mg · 11% DV
Potassium ⭐
234mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 191 calories in 1 piece (medium) (90 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.
Maraş stuffed köfte comes from Kahramanmaraş in southeastern Turkey. It has a fine-bulgur shell wrapped around a savoury filling of minced meat, onion and walnuts. Shaping the thin shell around the filling takes a little practice, and family recipes vary.
It may be fried until crisp or boiled, then served hot, often with lemon and fresh greens. In Turkey it appears as a substantial starter, a shared dish at gatherings or part of a meal; elsewhere, it makes a distinctive introduction to Turkish home cooking. The bulgur contributes carbohydrates and fibre, while the meat filling adds protein. Pair it with a crisp salad, or choose the boiled version for a less rich plate.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.98g
MONOUNSATURATED
2.97g
POLYUNSATURATED
2.21g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.