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Spiced sautéed beef or lamb (tantuni style) served over rice or bulgur pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Rice with meat tantuni (220 g) has 407 calories. That works out to 185 calories per 100 g. It contains 49.5 g of carbs, 20.2 g of protein, 13.4 g of fat and 2.4 g of fiber. Its 1.5 µg of B12 covers 64% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 220 g
407
KCAL / 220G
Carbs
49.5g
· 18% DV
Protein
20.2g
· 40% DV
Fat
13.4g
· 17% 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 50% · Protein 20% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 407 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 4.4 g | 22% |
| Trans fat | 0.07 g | |
| Sodium | 572 mg | 25% |
| Total carbohydrate | 49.5 g | 18% |
| Fiber | 2.4 g | 9% |
| Protein | 20.2 g | 40% |
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 serving (medium) | 220 g | 407 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (small) | 120 g | 222 kcal |
| 1 serving (small) | 150 g | 278 kcal |
| 1 piece (medium) | 180 g | 333 kcal |
| 1 cup (medium) | 200 g | 370 kcal |
| 1 serving (large) | 300 g | 555 kcal |
| 1 serving (extra large) | 350 g | 648 kcal |
Calculated from 185 calories per 100 g.
Rice with meat tantuni is a serving of finely chopped, spiced sautéed meat placed over pilaf. It adapts Mersin-style tantuni, more commonly served in lavash or bread, into a plated meal with rice.
Rice with meat tantuni is based on tantuni, a dish associated with Mersin in southern Turkey. The rice-topped version is a serving variation; tantuni is also widely eaten wrapped in lavash or tucked into bread.
Rice with meat tantuni is usually made with beef, though lamb is also used. The meat is chopped finely so it cooks quickly on a hot griddle and can be seasoned throughout.
Rice with meat tantuni is served as a plated dish over pilaf, while a tantuni wrap encloses the meat in lavash or bread. The meat may be prepared in the same tantuni style, but the rice version is eaten with a fork.
For rice with meat tantuni, finely chopped meat is cooked quickly on a hot griddle with oil and seasoning, then served over rice. Keeping the pieces small helps them cook evenly without turning the meat into large chunks.
Rice with meat tantuni is often served with tomato, onion, parsley, and lemon. Sumac-seasoned onion and a yogurt drink are also common accompaniments, adding freshness alongside the savory, spiced meat.
Rice with meat tantuni can be mild or hot; its heat depends on the red pepper and any extra chili added during cooking. Ask for it mild if you prefer less heat, since spice levels vary between cooks.
Yes, rice with meat tantuni can be served over bulgur pilaf instead of rice. Rice is the more familiar pairing, but bulgur gives the dish a different texture and is an easy home-cooking variation.
Refrigerate leftover rice with meat tantuni in a covered container within two hours of cooking. For better texture, store the meat and pilaf separately; use the leftovers within three to four days and reheat them thoroughly.
Yes, you can freeze rice with meat tantuni, although the pilaf may soften after thawing. Cool it promptly, pack the meat and rice in airtight portions, and thaw overnight in the refrigerator before reheating until steaming hot.
Vitamins
B12
1.54µg · 64% DV
B3
4.62mg · 29% DV
B5
1.32mg · 26% DV
Vitamin D
4.4µg · 22% DV
Minerals
Zinc
3.08mg · 28% DV
Selenium
15µg · 27% DV
Phosphorus
176mg · 25% DV
Sodium
572mg · 25% DV
Potassium ⭐
374mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 407 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.
Rice with meat tantuni pairs Mersin-style tantuni with a bed of pilaf. For the tantuni, finely chopped beef—or sometimes lamb—is quickly sautéed on a hot griddle with oil and spices. In Mersin, tantuni is also commonly wrapped in flatbread, while serving it over rice makes a filling plated meal.
The rice is soft and mild against the savoury, warmly spiced meat. It is often accompanied by onion, parsley, lemon and pickles. At 9.2 g of protein per 100 g, it provides some protein alongside a substantial amount of rice-based carbohydrates. For a lighter meal, use a smaller portion of pilaf and add salad; bulgur pilaf is another option.
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.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
4.4g
MONOUNSATURATED
4.84g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.