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Sam oruk Calories
Traditional stuffed bulgur shell with minced meat filling, similar to kibbeh
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sam oruk (120 g) has 294 calories. That works out to 245 calories per 100 g. It contains 29.4 g of carbs, 13 g of protein, 13.4 g of fat and 3.7 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Sam oruk Nutrition Facts
Selected: 1 piece (medium) · 120 g
294
KCAL / 120G
Carbs
29.4g
· 11% DV
Protein
13g
· 26% DV
Fat
13.4g
· 17% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 18% · Fat 41%
Sam oruk nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.1 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 29.4 g | 11% |
| Fiber | 3.7 g | 13% |
| Protein | 13 g | 26% |
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 Medium Sam oruk?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 294 kcal |
| ½ piece (half) | 60 g | 147 kcal |
| 1 piece (small) | 70 g | 172 kcal |
| 100 g | 100 g | 245 kcal |
| 1 piece (large) | 170 g | 417 kcal |
| 1 serving (medium) | 180 g | 441 kcal |
| 2 piece (double) | 240 g | 588 kcal |
| 1 serving (large) | 300 g | 735 kcal |
| 3 piece (triple) | 360 g | 882 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Sam oruk
What is Sam oruk?
Sam oruk is a traditional bulgur-shell dish filled with minced meat, closely related to kibbeh. The shaped pieces are commonly fried and served as part of Levantine and southeastern Turkish food traditions.
Is Sam oruk the same as kibbeh?
Sam oruk belongs to the broader family of kibbeh-style bulgur-and-meat dishes, but it is a regional preparation rather than a single universally identical recipe. Its shape, shell texture, seasoning, and cooking method can vary by household and locality.
Where does Sam oruk come from?
Sam oruk is associated especially with Hatay in southern Turkey and the wider Levantine food tradition. Recipes vary across communities, so the name may refer to slightly different versions of the stuffed bulgur dish.
What is Sam oruk made of?
Sam oruk is made with a bulgur-based outer shell and a minced-meat filling, often seasoned with onion and spices. Regional recipes can differ, and the shell needs to be pliable enough to enclose the filling without breaking.
How is Sam oruk traditionally cooked?
Sam oruk is commonly shaped by hand and deep-fried until its bulgur shell is cooked and browned. Home recipes may use other cooking methods, but these produce a different texture from the crisp fried version.
Why does Sam oruk crack or burst while frying?
Sam oruk can crack when its bulgur shell is uneven, poorly sealed, or too dry, or when the filling is overly moist or packed too tightly. Smooth the shell and close every seam before frying.
What is usually served with Sam oruk?
Sam oruk is often served with lemon, salad, or yogurt. Their fresh, tangy flavors balance the rich meat filling and crisp bulgur shell, making the dish suitable as a starter or part of a larger meal.
Can Sam oruk be baked instead of fried?
Yes, Sam oruk can be baked in some home versions, although frying is common and gives the shell a crispier texture. Baking changes the surface and overall mouthfeel, so use a recipe designed for that method.
Can you freeze Sam oruk?
Yes, Sam oruk can be frozen, especially after shaping and before cooking. Freeze the pieces separately first, then store them in a sealed container; cooking them from frozen may help preserve their shape.
How should leftover Sam oruk be stored and reheated?
Store leftover Sam oruk in a covered container in the refrigerator once it has cooled, rather than leaving it at room temperature. Reheat it until hot throughout; an oven or pan usually keeps the shell crisper than a microwave.
Sam oruk Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
3.48mg · 22% DV
B6
0.23mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
0.74mg · 32% DV
Selenium
17µg · 31% DV
Phosphorus
158mg · 23% DV
Copper
0.19mg · 21% DV
Sodium
372mg · 16% DV
Potassium ⭐
298mg · 9% DV
Sam oruk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sam oruk
To burn the 294 calories in 1 piece (medium) (120 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 Sam oruk?
Sam oruk is a Levantine stuffed bulgur preparation: a thin shell of seasoned bulgur is shaped around a filling of minced meat, usually with onion and spices. It belongs to the same broad family as kibbeh and is also familiar in southern Turkey, particularly in cuisines shaped by the region’s close ties with Syria.
The outside is often fried until crisp while the centre stays tender and savoury, though some versions are baked. Serve it hot as a substantial meal or as part of a shared spread, with lemon, fresh herbs or a crisp salad. Bulgur provides carbohydrates and fibre, while the meat contributes protein; a 100 g portion has 10.8 g of protein. Baking rather than frying and pairing it with vegetables makes for a lighter plate.
How Nutritious Is Sam oruk?
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 Sam oruk 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 Sam oruk Contain Allergens?
Contains these allergens:
Which Diets Is Sam oruk Good For?
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
Sam oruk Fat Profile
SATURATED
3.84g
MONOUNSATURATED
5.28g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 22.8:1
Above the ideal 4:1 (22.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.