1 serving (medium) of Potato Manti (180 g) has 306 calories. That works out to 170 calories per 100 g. It contains 53.1 g of carbs, 7.6 g of protein, 6.5 g of fat and 4 g of fiber. Its 468 mg of Sodium covers 20% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Potato Manti Nutrition Facts

Selected: 100 g

170

KCAL / 100G

Carbs

29.5g

· 11% DV

Protein

4.2g

· 8% DV

Fat

3.6g

· 5% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 10% · Fat 19%

Potato Manti Vitamins & Minerals

Vitamins

0.09mg · 8% DV

0.13mg · 8% DV

Vitamin C

6.5mg · 7% DV

0.23mg · 5% DV

Minerals

Sodium

260mg · 11% DV

Phosphorus

52mg · 7% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

How Nutritious Is Potato Manti?

Nutrient density

Medium

35/ 100

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

40/ 100

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.

Potato Manti Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Potato Manti

To burn the 170 calories in 100 g:

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Potato Manti 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 Potato Manti Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Potato Manti Good For?

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

Potato Manti Fat Profile

SATURATED

1.1g

MONOUNSATURATED

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Potato Manti

🥟vs🧴

Potato Manti vs Hawthorn Vinegar152 kcal more per 100 g

→🥟vs🌯

Potato Manti vs Tantuni40 kcal fewer per 100 g

→🥟vs🌯

Potato Manti vs Chicken Wrap25 kcal fewer per 100 g

→🥟vs🍫

Potato Manti vs Protein Bar180 kcal fewer per 100 g

→

Foods Similar to Potato Manti

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Potato Manti

Why does potato manti fall apart while boiling?

Manti can split if the dough is too thin, the filling is too wet, or the water boils too aggressively. Cook it in gently boiling salted water and stir carefully after adding it.

What is the best way to serve potato manti?

Garlic yogurt with butter or olive oil warmed with red pepper is a traditional topping. For a lighter plate, use herbed yogurt and add sautéed or roasted vegetables on the side.

Can potato manti be made ahead and frozen?

Yes. Freeze uncooked pieces in a single layer until firm, then transfer them to an airtight container; they can be cooked directly from frozen in boiling water.

How long does cooked potato manti keep in the refrigerator?

Cool cooked manti promptly and store it in a covered container for about 3 to 4 days. Keep yogurt-based sauce separate when possible to preserve its texture.

Can cooked potato manti be reheated?

Yes, reheat it covered in a pan with a small splash of water or in the microwave. Heat only until hot, as prolonged reheating can make the dough soft and sticky.

Is potato manti better before or after exercise?

As a carbohydrate-containing dish, it can fit before training for energy or after training to help replenish carbohydrate stores. After exercise, pair it with yogurt, ayran, eggs, or another protein-rich food for a more balanced meal.

Is potato manti made only from potatoes?

No. Potato is the main filling, but the outer dough is usually made with wheat flour and may include egg. A potato filling does not make the dish gluten-free or egg-free.

How is potato manti different from meat manti?

Potato manti uses a seasoned potato filling, while meat manti is typically filled with minced meat. Meat manti is usually a more substantial source of animal protein, whereas potato manti pairs well with yogurt or legumes for a more balanced meal.

Who should be careful with potato manti?

It contains gluten, eggs, and dairy, so it is not suitable for people with allergies to these ingredients. People with coeliac disease or medically diagnosed gluten-related disorders should avoid wheat-based manti.

Which vegetables go well with potato manti?

A crisp seasonal salad, rocket, tomatoes, cucumbers, roasted peppers, or baked zucchini work especially well. Fresh, slightly acidic vegetables balance rich yogurt and butter-based toppings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026