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Meatless çiğ sarma Calories
A vegetarian version of çiğ köfte mixture (bulgur, spices, tomato paste, onion, walnuts, vegetables) wrapped in lettuce or grape leaves.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Meatless çiğ sarma (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 25.2 g of carbs, 4.1 g of protein, 3.8 g of fat and 4.2 g of fiber. Its 34.2 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Meatless çiğ sarma Nutrition Facts
Selected: 3 piece (medium) · 90 g
153
KCAL / 90G
Carbs
25.2g
· 9% DV
Protein
4.1g
· 8% DV
Fat
3.8g
· 5% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 11% · Fat 22%
Meatless çiğ sarma nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 4.2 g | 15% |
| Protein | 4.1 g | 8% |
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 3 Pieces of Meatless çiğ sarma?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 153 kcal |
| 1 piece (thin) | 20 g | 34 kcal |
| 1 piece (small) | 30 g | 51 kcal |
| 1 piece (thick) | 50 g | 85 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 5 piece (large) | 150 g | 255 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 1 pack (jumbo) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Meatless çiğ sarma
What is meatless çiğ sarma?
Meatless çiğ sarma is a Turkish-style bite made by wrapping a seasoned, uncooked bulgur mixture in lettuce or grape leaves. Its filling commonly includes tomato paste, onion, spices, walnuts and vegetables, and it is eaten without cooking the finished rolls.
Does meatless çiğ sarma contain meat?
No, meatless çiğ sarma is made with a vegetarian çiğ köfte-style filling rather than meat. Bulgur, tomato paste, onion, spices, walnuts and vegetables form the mixture, which is wrapped in leaves and served uncooked.
Is meatless çiğ sarma the same as çiğ köfte?
No, meatless çiğ sarma uses a çiğ köfte-style mixture, but presents it rolled in lettuce or grape leaves. Çiğ köfte is more often shaped into individual portions and served with leaves on the side.
How do you make meatless çiğ sarma at home?
To make meatless çiğ sarma, knead fine bulgur with onion, tomato paste, spices and the other filling ingredients, adding water gradually until the bulgur softens and the mixture holds together. Spoon it onto leaves, then roll them snugly.
Are grape leaves or lettuce better for meatless çiğ sarma?
Either works for meatless çiğ sarma. Lettuce gives a soft, mild wrap, while grape leaves add a tangier taste and hold their shape well. If using brined grape leaves, rinse them first so excess salt does not overpower the filling.
Is the bulgur in meatless çiğ sarma cooked?
No, the bulgur in meatless çiğ sarma is not boiled or cooked on the stove. Fine bulgur softens as it is kneaded with moisture from the other ingredients; “çiğ” refers to this uncooked preparation, not to raw meat.
How should you serve meatless çiğ sarma?
Serve meatless çiğ sarma cold or at room temperature with lemon wedges and fresh herbs. Ayran is a refreshing accompaniment, while extra lemon or pomegranate molasses suits anyone who wants a sharper, tangier bite.
Can you make meatless çiğ sarma ahead of time?
Yes, you can prepare meatless çiğ sarma ahead and keep it covered in the refrigerator, but the leaves may soften as they sit. For the freshest texture, store the filling separately and wrap it shortly before serving.
How long does meatless çiğ sarma keep in the fridge?
Meatless çiğ sarma keeps for about 1–2 days in a covered container in the refrigerator. The leaves can become watery and limp over time, so refrigerate it promptly and avoid leaving it out for extended periods.
Can you freeze meatless çiğ sarma?
Freezing fully wrapped meatless çiğ sarma is not ideal because the leaves can turn soft or tear when thawed. If you want to freeze some, freeze the filling separately and wrap it in fresh leaves after thawing.
Meatless çiğ sarma Vitamins & Minerals
Vitamins
Vitamin K
34.2µg · 29% DV
Vitamin A
108µg · 12% DV
Vitamin C
10.8mg · 12% DV
B1
0.12mg · 10% DV
Minerals
Manganese
0.42mg · 18% DV
Copper
0.12mg · 13% DV
Sodium
288mg · 13% DV
Phosphorus
81mg · 12% DV
Potassium ⭐
279mg · 8% DV
Meatless çiğ sarma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meatless çiğ sarma
To burn the 153 calories in 3 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.
What is Meatless çiğ sarma?
Meatless çiğ sarma wraps a vegetarian çiğ köfte-style mixture in lettuce or grape leaves. The filling is usually built around fine bulgur, tomato paste, onion and spices, often with walnuts and vegetables; recipes vary. It is a Turkish-style take on çiğ köfte, shaped into small rolls rather than served as patties.
Expect a tangy, savoury, gently chewy bite, often brightened with lemon and fresh herbs. In Turkey it works as a snack, a light meal or part of a shared spread, and may be served with lettuce leaves or lavash alongside. Bulgur gives it a carbohydrate-and-fibre-led profile, with 4.7 g of fibre per 100 g. Pair it with a crisp salad for a lighter meal, or offer extra lemon at the table.
How Nutritious Is Meatless çiğ sarma?
Nutrient density
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.
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 Meatless çiğ sarma 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 Meatless çiğ sarma Contain Allergens?
Contains these allergens:
Which Diets Is Meatless çiğ sarma Good For?
Vegan
✓ 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
Meatless çiğ sarma Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.17g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.