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A baked traditional pastry filled with olives; relatively rich in energy and carbohydrates.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Olive-filled kapama (85 g) has 268 calories. That works out to 315 calories per 100 g. It contains 37 g of carbs, 6.1 g of protein, 10.3 g of fat and 2.4 g of fiber. Its 15.3 µg of Selenium covers 28% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 85 g
268
KCAL / 85G
Carbs
37g
· 13% DV
Protein
6.1g
· 12% DV
Fat
10.3g
· 13% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 9% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 268 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 2.89 g | 14% |
| Trans fat | 0.07 g | |
| Sodium | 442 mg | 19% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 2.4 g | 9% |
| Protein | 6.1 g | 12% |
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) | 85 g | 268 kcal |
| 1 piece (mini) | 45 g | 142 kcal |
| 1 piece (small) | 65 g | 205 kcal |
| 100 g | 100 g | 315 kcal |
| 1 serving (medium) | 100 g | 315 kcal |
| 1 piece (large) | 120 g | 378 kcal |
| 1 serving (large) | 150 g | 473 kcal |
| 1 piece (extra large) | 170 g | 536 kcal |
Calculated from 315 calories per 100 g.
Olive-filled kapama is a traditional baked pastry made by enclosing an olive filling in dough. Recipes vary, so some versions have a soft, bread-like crust while others use a richer, more tender dough.
Olive-filled kapama is made by placing chopped olives inside dough, sealing it, and baking until the crust is cooked through. Drain the olives well before filling the dough, since excess brine can leave the center wet.
Either black or green olives work in olive-filled kapama; the choice mainly changes the filling’s flavor. Taste brined olives before using them, and briefly soak and drain them if they are too salty.
A firm seal helps keep olive-filled kapama from leaking in the oven. Leave a clean edge around the filling, avoid overfilling, and press the seam closed; wet olives can also weaken the seal, so drain them first.
Olive-filled kapama is often served warm or at room temperature as a snack or part of a meal. Fresh vegetables or a simple salad complement its savory filling, while tea is a natural choice when serving it as a breakfast pastry.
No, olive-filled kapama usually encloses olives inside the dough, while olive bread often mixes olives through the dough or places them on top. Names and recipes differ by region, so the shape and filling method are the clearest distinctions.
Yes, store-bought bread or pastry dough can be used for olive-filled kapama, although the texture will depend on the dough you choose. Follow its package directions and make sure the seams are sealed before baking.
Let olive-filled kapama cool, then keep it covered in the refrigerator. Reheat only the portion you plan to eat in an oven; this brings back some crispness better than microwaving, which can make the pastry soft.
Yes, olive-filled kapama can be frozen once it has cooled completely. Wrap pieces individually in a freezer-safe covering, then thaw and reheat them in the oven for a better texture than reheating straight from the freezer.
To make olive-filled kapama lighter, use less oil in the dough and avoid adding extra oil to the olive filling. Taste the olives first so you can adjust the seasoning without relying on additional salty ingredients.
Vitamins
B1
0.15mg · 13% DV
Folate
46.75µg · 12% DV
B3
1.79mg · 11% DV
Vitamin E
1.62mg · 11% DV
Minerals
Selenium
15µg · 27% DV
Sodium
442mg · 19% DV
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
123mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 268 calories in 1 piece (medium) (85 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.
Olive-filled kapama is a Turkish baked pastry made from dough wrapped or filled with olives. Recipes vary, but the olives give the savoury filling its distinctive salty, briny flavour. It is a homestyle bake rather than a single fixed recipe.
In Turkey, it is commonly enjoyed at breakfast, with tea, or as a snack between meals. The crust is baked and golden, while the inside is softer; it pairs well with fresh tomatoes and cucumber. As a dough-based pastry, it is relatively high in energy and carbohydrates, providing 43.5 g of carbohydrates per 100 g. For a lighter plate, have a smaller piece alongside fresh vegetables rather than adding another pastry or bread.
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.
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.
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
✓ 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
2.89g
MONOUNSATURATED
5.19g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 32.9:1
Above the ideal 4:1 (32.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.