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Plain Meatless Keskek Calories
A traditional Turkish dish made with wheat and legumes, prepared without meat in a plain style.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plain Meatless Keskek (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 34.2 g of carbs, 6.3 g of protein, 2.2 g of fat and 5.4 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Plain Meatless Keskek Nutrition Facts
Selected: 1 serving (medium) · 180 g
189
KCAL / 180G
Carbs
34.2g
· 12% DV
Protein
6.3g
· 13% DV
Fat
2.2g
· 3% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
Plain Meatless Keskek nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 225 mg | 10% |
| Total carbohydrate | 34.2 g | 12% |
| Fiber | 5.4 g | 19% |
| Protein | 6.3 g | 13% |
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 Plain Meatless Keskek?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 189 kcal |
| 1 g | 1 g | 1 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 100 g | 100 g | 105 kcal |
| ½ cup (half) | 110 g | 116 kcal |
| 1 cup (medium) | 220 g | 231 kcal |
| 1 serving (large) | 280 g | 294 kcal |
| 1 cup (large) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Plain Meatless Keskek
What is plain meatless keskek?
Plain meatless keskek is a traditional Turkish dish made by cooking wheat, often with legumes, until soft and then mashing it into a thick, smooth mixture. This version is prepared without meat and is usually served hot as a savoury main or side dish.
How is plain meatless keskek traditionally made?
Plain meatless keskek is made by simmering wheat and, in some recipes, chickpeas or other legumes until very tender, then pounding or stirring them into a cohesive mixture. Regional recipes vary, and some finish the dish with seasoned oil.
Why is plain meatless keskek pounded?
Plain meatless keskek is pounded to break down the softened wheat and give the dish its characteristic thick, cohesive texture. At home, vigorous stirring with a sturdy spoon can help achieve a similar consistency without traditional pounding tools.
What kind of wheat is used in plain meatless keskek?
Plain meatless keskek is generally made with hulled, cracked, or whole wheat prepared for long cooking, rather than fine bulgur. The wheat needs to soften thoroughly so it can be mashed into the dish’s signature dense texture.
Is plain meatless keskek the same as aşure?
No, plain meatless keskek is not the same as aşure. Both may contain wheat, but keskek is cooked and mashed into a savoury, thick dish, while aşure is a sweet pudding made with a broader mix of grains, pulses, and dried fruit.
How is plain meatless keskek served in Turkey?
Plain meatless keskek is served hot, sometimes topped with seasoned oil or spices. It can be part of a meal with salad, pickles, or yogurt, and keskek is also associated with communal celebrations and wedding feasts in Turkey.
Can plain meatless keskek be made with bulgur instead of wheat?
Bulgur is not a direct substitute for the wheat traditionally used in plain meatless keskek. It cooks and breaks down differently, so the result will not have the same dense, mashed texture; use wheat intended for long simmering for a more traditional dish.
Can plain meatless keskek be prepared ahead of time?
Yes, plain meatless keskek can be cooked ahead and reheated before serving. It thickens as it cools, so warm it gently in a saucepan with a little water, stirring until the texture becomes creamy again.
How long does plain meatless keskek keep in the fridge?
Plain meatless keskek keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, adding a little water if it has become too thick.
Can you freeze plain meatless keskek?
Yes, plain meatless keskek freezes well in sealed, freezer-safe portions. Thaw it in the refrigerator and reheat it gently with a splash of water, stirring as it warms; its texture may be thicker after freezing.
Plain Meatless Keskek Vitamins & Minerals
Vitamins
Folate
50.4µg · 13% DV
B3
1.98mg · 12% DV
B1
0.14mg · 12% DV
B6
0.18mg · 11% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.29mg · 32% DV
Selenium
14µg · 25% DV
Phosphorus
135mg · 19% DV
Sodium
225mg · 10% DV
Potassium ⭐
225mg · 7% DV
Plain Meatless Keskek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain Meatless Keskek
To burn the 189 calories in 1 serving (medium) (180 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 Plain Meatless Keskek?
Plain Meatless Keskek is a Turkish dish of wheat and legumes cooked slowly until very soft, then traditionally pounded or stirred into a thick, cohesive mixture. It is often prepared for gatherings and celebrations; recipes vary by region and household, and this version is made without meat.
Its mild, hearty flavour and soft, slightly grainy texture make it suitable as a main dish or a substantial side. It is chiefly a source of carbohydrates, with some fibre from the grains and legumes, while its protein content is modest. Serve it with a fresh salad or pickles for contrast, and keep added oil light if you prefer a less rich bowl.
How Nutritious Is Plain Meatless Keskek?
Nutrient density
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.
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 Plain Meatless Keskek 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 Plain Meatless Keskek Contain Allergens?
Contains these allergens:
Which Diets Is Plain Meatless Keskek 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
Plain Meatless Keskek Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.