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Oil-free oven-baked, protein-rich Turkish meatballs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oil-free baked kadınbudu meatballs (70 g) has 125 calories. That works out to 178 calories per 100 g. It contains 5 g of carbs, 12.7 g of protein, 5.7 g of fat and 0.4 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 70 g
125
KCAL / 70G
Carbs
5g
· 2% DV
Protein
12.7g
· 25% DV
Fat
5.7g
· 7% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 42% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0.13 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 0.4 g | 1% |
| Protein | 12.7 g | 25% |
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) | 70 g | 125 kcal |
| 1 piece (small) | 40 g | 71 kcal |
| 100 g | 100 g | 178 kcal |
| 1 piece (large) | 100 g | 178 kcal |
| 2 piece (double) | 140 g | 249 kcal |
| 1 serving (medium) | 150 g | 267 kcal |
| 3 piece (triple) | 210 g | 374 kcal |
| 1 serving (large) | 220 g | 392 kcal |
Calculated from 178 calories per 100 g.
Oil-free baked kadınbudu meatballs contain rice as well as minced meat, which gives them a softer, distinctive texture. The traditional kadınbudu mixture often combines cooked and raw minced meat; baking without oil replaces the usual shallow-frying method.
Yes, the rice is cooked before it goes into oil-free baked kadınbudu meatballs. Let it cool and drain off excess moisture first, so the mixture holds its shape instead of becoming loose.
Using both cooked and raw minced meat is a traditional feature of kadınbudu meatballs, including oil-free baked kadınbudu meatballs. The cooked portion adds the dish’s characteristic texture, while the raw portion helps the mixture bind as it cooks.
Egg and flour are common coatings for traditional kadınbudu meatballs, but they are not essential to oil-free baked kadınbudu meatballs. A light coating can help create a more defined outer layer in the oven; follow the recipe’s method so the coating does not become soggy.
Cool the mixture before shaping oil-free baked kadınbudu meatballs, and make sure the cooked rice is not wet. Shape the portions firmly and leave them undisturbed on the tray until they have cooked enough to hold together.
Yes, ground turkey can be used in oil-free baked kadınbudu meatballs, although the result will be milder and may dry out more easily than a beef version. Avoid overbaking, and keep the rice and meat mixture moist but firm.
Shape oil-free baked kadınbudu meatballs into flattened ovals, the familiar form of kadınbudu köfte. Slightly damp hands make the mixture easier to handle and help create smooth edges without adding oil.
Oil-free baked kadınbudu meatballs pair well with a crisp salad, roasted vegetables, or garlicky yogurt. Since rice is already mixed into the köfte, a vegetable-based side makes a particularly balanced plate.
Yes, you can shape oil-free baked kadınbudu meatballs ahead and keep them covered in the refrigerator until you are ready to bake them. Keeping the tray covered prevents the surfaces from drying out before cooking.
Reheat leftover oil-free baked kadınbudu meatballs in the oven or microwave until hot throughout. If using the oven, cover them to help retain moisture; refrigerate leftovers promptly in a sealed container.
Vitamins
B12
1.19µg · 50% DV
B3
3.36mg · 21% DV
B6
0.22mg · 13% DV
Biotin
2.8µg · 9% DV
Minerals
Selenium
14µg · 25% DV
Zinc
2.59mg · 24% DV
Phosphorus
130mg · 19% DV
Iron
1.47mg · 8% DV
Potassium ⭐
203mg · 6% DV
Sodium
105mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 calories in 1 piece (medium) (70 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.
Oil-free baked kadınbudu meatballs are an oven-cooked take on a Turkish home-style köfte made with minced meat, cooked rice and onion. The mixture is often seasoned with parsley and spices; the traditional version is usually coated and fried, while this one is baked without added oil.
They have a browned exterior and a soft, filling centre. In Turkey, kadınbudu is served as a main dish with rice, salad or yoghurt, and leftovers work well in a sandwich. The meat makes these protein-rich: they provide 18.2 g of protein per 100 g. For a lighter plate, pair them with a crisp salad or vegetables rather than another starchy side.
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.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.13g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.