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Mini koulouria Calories
Crunchy sesame bread rings
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
8 piece (mini) of Mini koulouria (30 g) has 130 calories. That works out to 432 calories per 100 g. It contains 20.8 g of carbs, 3.1 g of protein, 3.9 g of fat and 1.1 g of fiber. Its 8.4 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Mini koulouria Nutrition Facts
Selected: 8 piece (mini) · 30 g
130
KCAL / 30G
Carbs
20.8g
· 8% DV
Protein
3.1g
· 6% DV
Fat
3.9g
· 5% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 9% · Fat 27%
Mini koulouria nutrition facts table · 8 piece (mini) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 20.8 g | 8% |
| Fiber | 1.1 g | 4% |
| Protein | 3.1 g | 6% |
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 8 Pieces of Mini koulouria?
| Serving | Amount | Calories |
|---|---|---|
| 8 piece (mini) | 30 g | 130 kcal |
| 4 piece (mini) | 15 g | 65 kcal |
| 1 serving (small) | 30 g | 130 kcal |
| 12 piece (mini) | 45 g | 194 kcal |
| 1 cup (small) | 50 g | 216 kcal |
| 16 piece (mini) | 60 g | 259 kcal |
| 1 serving (large) | 60 g | 259 kcal |
| 1 cup (medium) | 75 g | 324 kcal |
| 100 g | 100 g | 432 kcal |
| 1 pack (medium) | 100 g | 432 kcal |
Calculated from 432 calories per 100 g.
Frequently Asked Questions About Mini koulouria
What are mini koulouria?
Mini koulouria are small, ring-shaped Greek bread snacks coated with sesame seeds. They are commonly baked until crunchy, making them easy to eat on their own or serve as a snack.
Are mini koulouria the same as bagels?
No. Mini koulouria are Greek sesame bread rings, usually small and crisp, while bagels are typically larger and chewy, and are boiled before baking. Their shape may look similar, but their texture and preparation differ.
How do you eat mini koulouria?
Mini koulouria are usually eaten as a crunchy snack straight from the pack. You can also serve them with cheese, olives, dips, or alongside a cup of tea or coffee.
Are mini koulouria sweet or savory?
Mini koulouria are usually savory rather than sweet. Their flavor comes mainly from the baked bread and sesame coating, though recipes can vary and some versions may include extra seasoning.
What are mini koulouria made of?
Mini koulouria are typically made from wheat-flour dough with water, yeast, and salt, then coated in sesame seeds. Recipes may include other ingredients, but the dough and sesame give them their familiar bread-like flavor.
How are mini koulouria made?
Mini koulouria are made by shaping bread dough into small rings, coating the rings with sesame, and baking them until crisp. Their small size and a drier bake give them a crunchier texture than soft bread.
Where do mini koulouria come from?
Mini koulouria are based on koulouri, a traditional Greek sesame bread ring. Koulouri is especially associated with Thessaloniki, while the mini version is a smaller snack-sized variation.
How should you store mini koulouria after opening?
Store mini koulouria in an airtight container in a cool, dry place. Exposure to humidity can make the rings lose their crunch, so seal the package or transfer them to a tightly closed container after opening.
Can you freeze mini koulouria?
Yes, you can freeze mini koulouria in an airtight freezer-safe container. They may be less crisp after thawing, but a brief warming in the oven can help restore some of their crunchy texture.
What can you serve with mini koulouria?
Mini koulouria pair well with cheese, olives, hummus, or other dips. Their sesame flavor also works with tea or coffee, so they can be served as part of a light breakfast or an afternoon snack.
Mini koulouria Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Folate
31.5µg · 8% DV
B2
0.08mg · 6% DV
Minerals
Selenium
8.4µg · 15% DV
Manganese
0.22mg · 10% DV
Sodium
207mg · 9% DV
Copper
0.07mg · 8% DV
Potassium ⭐
45mg · 1% DV
Mini koulouria Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mini koulouria
To burn the 130 calories in 8 piece (mini) (30 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 Mini koulouria?
Mini koulouria are small, ring-shaped breads coated in sesame, associated with Greek and Cypriot baking. Made mainly with wheat flour, they bake up crisp and fairly dry, with a savoury, toasted sesame flavour.
They are commonly eaten as a quick breakfast or snack with coffee, or alongside cheese and olives. Their nutritional profile is led by carbohydrates, and they are relatively energy-dense, so a few pieces can make a convenient bite between meals. Pair them with yoghurt or a protein-rich topping for a more substantial snack, or enjoy them with fresh vegetables for a lighter plate.
How Nutritious Is Mini koulouria?
Nutrient density
Low
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
Low
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 Mini koulouria 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 Mini koulouria Contain Allergens?
Contains these allergens:
Which Diets Is Mini koulouria 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
Mini koulouria Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.53g
POLYUNSATURATED
1.14g
Omega 6:3 ratio 54:1
Above the ideal 4:1 (54:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.