1 cup (medium) of Sinkonta (60 g) has 22 calories. That works out to 36 calories per 100 g. It contains 3.7 g of carbs, 1.6 g of protein, 0.2 g of fat and 2.3 g of fiber. Its 150 µg of Vitamin K covers 125% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Sinkonta?

Sinkonta is an Aegean Turkish dish of pumpkin wedges baked with onion, garlic, olive oil and tomato paste. Recipes vary from home to home, with herbs or a little chilli sometimes added to the sauce.

The pumpkin turns tender and keeps a gentle sweetness, balanced by the savoury, softly browned onions and tangy tomato. It is often served warm or at room temperature as part of a meal, with bread or alongside other vegetable dishes. Pumpkin makes Sinkonta a fibre-containing, vegetable-centred choice; it provides 3.8 g of fibre per 100 g. For a lighter plate, use the oil sparingly and serve it with a fresh salad.

Sinkonta Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.1g

· 2% DV

Protein

2.7g

· 5% DV

Fat

0.4g

· 1% DV

Fiber

3.8g

· 14% DV

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

Calories come from: Carbs 63% · Protein 28% · Fat 9%

Sinkonta Vitamins & Minerals

Vitamins

Vitamin K

250µg · 208% DV

Vitamin A

420µg · 47% DV

Vitamin C

30mg · 33% DV

Folate

54µg · 14% DV

Minerals

Calcium

120mg · 12% DV

Iron

2mg · 11% DV

Potassium ⭐

380mg · 11% DV

Magnesium

38mg · 9% DV

How Nutritious Is Sinkonta?

Nutrient density

Very high

82/ 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

59/ 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.

Sinkonta Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Sinkonta

To burn the 36 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Sinkonta Processed?

NOVA 1

Unprocessed

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 Sinkonta Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sinkonta Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sinkonta Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Sinkonta

🌿vs🍅

Sinkonta vs Tomato18 kcal more per 100 g

→🌿vs🥗

Sinkonta vs Mixed Green Salad18 kcal more per 100 g

→🌿vs🫑

Sinkonta vs Red Pepper5 kcal more per 100 g

→🌿vs🥄

Sinkonta vs Boiled Beetroot8 kcal fewer per 100 g

→

Foods Similar to Sinkonta

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sinkonta

What is Sinkonta?

Sinkonta is a Turkish baked pumpkin dish, commonly made with onion, garlic, olive oil and a seasoned tomato-based sauce. The pumpkin is usually cut into wedges or chunks and cooked until tender, with household recipes varying in seasoning.

How do you make Sinkonta?

To make Sinkonta, arrange pumpkin pieces with sliced onion and garlic, coat them with olive oil and a seasoned sauce, then bake until tender. Keep the pieces in a single layer so they cook evenly and the sauce can reduce.

What does Sinkonta taste like?

Sinkonta tastes savory and gently sweet, with the pumpkin balanced by softened onion and a tangy, spiced sauce. Its texture is soft rather than crisp, especially when the pumpkin is baked until very tender.

Is Sinkonta the same as Turkish pumpkin stew?

Sinkonta is a particular Turkish pumpkin preparation, often baked with onion and sauce, while “pumpkin stew” can describe many unrelated recipes. Some cooks make sinkonta on the stovetop, but the baked version is especially common.

Can you make Sinkonta with butternut squash?

Yes, butternut squash can stand in for the pumpkin in Sinkonta because it holds its shape and has a similarly sweet, orange flesh. Cut it into evenly sized pieces and start checking for tenderness before the sauce dries out.

Why does Sinkonta turn watery?

Sinkonta can turn watery when the pumpkin releases moisture faster than the sauce can reduce, or when the baking dish is crowded. Use a wide dish, avoid adding excess liquid, and uncover it toward the end if the sauce needs thickening.

Is Sinkonta served as a main dish or a side?

Sinkonta can be served either way. It works as a vegetable side alongside grains or another main, and can make a simple meal with bread, yogurt, or beans; Turkish home menus often serve it as part of a shared table.

Can you make Sinkonta without tomato paste?

Yes, Sinkonta can be made without tomato paste. The dish will have a lighter, less tangy sauce, so season the pumpkin and onion well with olive oil, garlic, and spices, and add a little lemon if you want extra brightness.

How should you reheat Sinkonta?

Reheat Sinkonta gently in a covered pan or in the oven until hot throughout. Add a small splash of water if the sauce has thickened too much, and avoid vigorous stirring because the cooked pumpkin can break apart.

Can Sinkonta be frozen?

Sinkonta can be frozen, although the pumpkin may become softer and release extra moisture after thawing. Freeze it in meal-sized airtight containers, thaw it in the refrigerator, and reheat gently; the texture is best when freshly cooked.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026