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Pasa sarma Calories
Traditional cabbage-roll style dish with meat and yogurt
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pasa sarma (220 g) has 312 calories. That works out to 142 calories per 100 g. It contains 16.3 g of carbs, 17.8 g of protein, 18.9 g of fat and 3.5 g of fiber. Its 1.6 µg of B12 covers 66% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Pasa sarma Nutrition Facts
Selected: 1 serving (medium) · 220 g
312
KCAL / 220G
Carbs
16.3g
· 6% DV
Protein
17.8g
· 36% DV
Fat
18.9g
· 24% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 23% · Fat 56%
Pasa sarma nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 6.82 g | 34% |
| Trans fat | 0.18 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 3.5 g | 13% |
| Protein | 17.8 g | 36% |
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 Serving of Pasa sarma?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 312 kcal |
| 1 piece (small) | 45 g | 64 kcal |
| 2 piece (medium) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| ½ cup (chopped) | 100 g | 142 kcal |
| 4 piece (large) | 180 g | 256 kcal |
| 1 cup (chopped) | 200 g | 284 kcal |
| 1 serving (large) | 320 g | 454 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Pasa sarma
What is Pasa sarma?
Pasa sarma is a Turkish cabbage-roll-style dish made by wrapping a meat filling in cabbage leaves and serving it with yogurt. Recipes vary, so the filling and exact cooking method can differ from one household to another.
Is yogurt cooked into Pasa sarma or served on top?
Yogurt is usually served with Pasa sarma rather than cooked inside the rolls. Add it at the table or spoon it over the dish just before serving to keep its fresh, tangy flavor.
How is Pasa sarma different from ordinary cabbage rolls?
Pasa sarma is identified with a meat filling and a yogurt accompaniment. “Cabbage rolls” is a broader category that includes many regional versions, including rolls with different fillings, sauces, and serving traditions.
What meat is used in Pasa sarma?
Ground meat is commonly used in Pasa sarma, often beef. Choose a mince that holds together when mixed with the other filling ingredients; very lean mince may make the filling drier.
Does Pasa sarma contain rice?
Rice may be included in Pasa sarma, but it is not fixed in every recipe. Check the particular recipe or prepare the filling with the ingredients your version calls for rather than assuming all rolls are identical.
How do you stop Pasa sarma cabbage leaves from tearing?
For Pasa sarma, loosen the cabbage leaves by blanching them briefly, then trim or flatten the thick central ribs. Flexible leaves are easier to roll around the filling without splitting.
What should you serve with Pasa sarma?
Serve Pasa sarma with yogurt and, if you want a fuller meal, plain rice or a fresh salad. The yogurt complements the savory meat, while a crisp salad balances the soft cabbage rolls.
Can you prepare Pasa sarma ahead of time?
Yes, you can roll Pasa sarma ahead and refrigerate it covered until you are ready to cook. Keep the yogurt separate and add it only when serving.
How long do Pasa sarma leftovers keep in the refrigerator?
Keep leftover Pasa sarma covered in the refrigerator and eat it within three to four days. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat.
Can you freeze cooked Pasa sarma?
Yes, cooked Pasa sarma can be frozen, preferably without the yogurt. Cool the rolls, pack them airtight in meal-sized portions, and thaw them in the refrigerator before reheating.
Pasa sarma Vitamins & Minerals
Vitamins
B12
1.58µg · 66% DV
Vitamin K
61.6µg · 51% DV
B3
4.62mg · 29% DV
Vitamin C
20.68mg · 23% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
229mg · 33% DV
Zinc
3.3mg · 30% DV
Sodium
528mg · 23% DV
Potassium ⭐
502mg · 15% DV
Pasa sarma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pasa sarma
To burn the 312 calories in 1 serving (medium) (220 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 Pasa sarma?
Pasa sarma is a Turkish cabbage-roll-style dish: cabbage leaves are wrapped around a seasoned meat filling, cooked until tender, and commonly served with yogurt. The soft leaves contrast with the savoury, substantial filling, while yogurt adds a cool, tangy note. It is usually served warm as a main dish, with salad or bread alongside; for English-speaking readers, it works well as a hearty one-plate meal rather than a side. Its meat provides protein, and the cabbage adds vegetables and some fibre. To keep the meal lighter, serve it with extra salad and a modest amount of bread or rice.
How Nutritious Is Pasa sarma?
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 Pasa sarma Processed?
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.
Does Pasa sarma Contain Allergens?
Contains these allergens:
Which Diets Is Pasa sarma Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pasa sarma Fat Profile
SATURATED
6.82g
MONOUNSATURATED
7.48g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.