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Oily vegetarian çiğ köfte Calories
Bulgur, spices, vegetable oil, meatless, vegan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oily vegetarian çiğ köfte (60 g) has 126 calories. That works out to 210 calories per 100 g. It contains 19.2 g of carbs, 3.1 g of protein, 4.7 g of fat and 3.1 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oily vegetarian çiğ köfte Nutrition Facts
Selected: 1 piece (medium) · 60 g
126
KCAL / 60G
Carbs
19.2g
· 7% DV
Protein
3.1g
· 6% DV
Fat
4.7g
· 6% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 9% · Fat 33%
Oily vegetarian çiğ köfte nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 3.1 g | 11% |
| 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 1 Medium Oily vegetarian çiğ köfte?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 126 kcal |
| 1 piece (small) | 40 g | 84 kcal |
| 1 serving (small) | 40 g | 84 kcal |
| 1 serving (medium) | 60 g | 126 kcal |
| 1 piece (large) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (large) | 120 g | 252 kcal |
| 1 piece (double) | 120 g | 252 kcal |
| 1 piece (triple) | 180 g | 378 kcal |
| 5 piece (jumbo) | 300 g | 630 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Oily vegetarian çiğ köfte
What is oily vegetarian çiğ köfte?
Oily vegetarian çiğ köfte is a Turkish bulgur mixture kneaded with tomato or pepper paste, spices and vegetable oil, then shaped and served without cooking. The ready-made version is a processed food and contains no meat.
Why is oily vegetarian çiğ köfte called “raw” if it has no meat?
The word “çiğ” means raw, but oily vegetarian çiğ köfte is meat-free. Its fine bulgur is softened and seasoned by kneading rather than cooked like rice, which explains the name and its distinctive texture.
What ingredients are in oily vegetarian çiğ köfte?
Oily vegetarian çiğ köfte is typically made with fine bulgur, vegetable oil, tomato or pepper paste and spices. Recipes may also include onion, garlic or herbs, so the exact flavor and texture vary between homemade and shop-bought versions.
How spicy is oily vegetarian çiğ köfte?
Oily vegetarian çiğ köfte can range from mildly seasoned to very hot, depending on the amount of isot and other chili used. Ask about the heat level when ordering; lemon and lettuce can soften the sensation but do not remove the chili.
How do you serve oily vegetarian çiğ köfte?
Oily vegetarian çiğ köfte is commonly served as shaped bites with lettuce, lemon and herbs, or rolled into lavash as a wrap. Add sauces sparingly at first, since pomegranate molasses and chili sauce can strongly change its flavor.
How is oily vegetarian çiğ köfte different from meat çiğ köfte?
Oily vegetarian çiğ köfte contains bulgur and vegetable oil but no meat, while meat çiğ köfte includes meat. The meat-free version is generally sold ready to eat; meat versions require particular care in preparation and storage.
Can you make oily vegetarian çiğ köfte at home?
Yes, you can make oily vegetarian çiğ köfte at home by softening fine bulgur with seasoned water and paste, then kneading in spices and vegetable oil. Kneading helps the mixture bind and gives it the characteristic firm, shaped texture.
How long does oily vegetarian çiğ köfte last in the fridge?
Keep oily vegetarian çiğ köfte covered in the refrigerator and eat it promptly rather than leaving it at room temperature. For a packaged product, follow its storage instructions; discard it if its smell, appearance or texture has changed.
Can oily vegetarian çiğ köfte be frozen?
Yes, oily vegetarian çiğ köfte can be frozen, though thawing may make the shaped pieces softer or crumbly. Freeze it in an airtight container, thaw it in the refrigerator and avoid refreezing it after it has thawed.
Is oily vegetarian çiğ köfte filling as a meal?
Oily vegetarian çiğ köfte can make a satisfying light meal when served with lettuce, herbs or a salad, and lavash makes it more substantial. Its bulgur provides a chewy texture, but a small side can help round out the meal.
Oily vegetarian çiğ köfte Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B6
0.08mg · 5% DV
B3
0.72mg · 5% DV
Biotin
1.32µg · 4% DV
Minerals
Sodium
288mg · 13% DV
Copper
0.08mg · 9% DV
Manganese
0.19mg · 8% DV
Phosphorus
37mg · 5% DV
Potassium ⭐
126mg · 4% DV
Oily vegetarian çiğ köfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oily vegetarian çiğ köfte
To burn the 126 calories in 1 piece (medium) (60 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 Oily vegetarian çiğ köfte?
Oily vegetarian çiğ köfte is a meat-free Turkish preparation, closely associated with southeastern Turkey. It is kneaded from fine bulgur, spices and vegetable oil, then shaped into small, ridged pieces. Today, the vegetarian version is widely made at home and sold by çiğ köfte shops.
Its flavour is warmly spiced, with a gentle tang, and its texture is soft yet slightly grainy. It is commonly wrapped in lettuce or flatbread, often with lemon and fresh greens. The bulgur makes it mainly a carbohydrate-and-fibre food, with comparatively modest protein. For a lighter serving, pair it with plenty of salad greens and lemon rather than adding extra oil or rich sauces.
How Nutritious Is Oily vegetarian çiğ köfte?
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 Oily vegetarian çiğ köfte 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 Oily vegetarian çiğ köfte Contain Allergens?
Contains these allergens:
Which Diets Is Oily vegetarian çiğ köfte 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
Oily vegetarian çiğ köfte Fat Profile
SATURATED
0.78g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.