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Tender brown pieces of meat sit among a generous tangle of soft, glossy golden onion slices, lightly coated in reddish sauce and served in a shallow dish.
●Low GI

Soganlama Calories

Traditional Turkish stew with lamb and onions, rich in protein and flavor

In season: Autumn · Winter

CALORIES · 100 G

140kcal

GI

35low

POTASSIUM · 100 G

230mg

FIBER · 100 G

1.3g

Quick answer

1 serving (medium) of Soganlama (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 13 g of carbs, 21 g of protein, 15 g of fat and 2.6 g of fiber. Its 2.2 µg of B12 covers 92% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Soganlama Nutrition Facts

Selected: 1 serving (medium) · 200 g

280

KCAL / 200G

Carbs

13g

· 5% DV

Protein

21g

· 42% DV

Fat

15g

· 19% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 19% · Protein 31% · Fat 50%

Soganlama nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories280 kcal
Total fat15 g19%
Saturated fat5.4 g27%
Trans fat0.1 g
Sodium460 mg20%
Total carbohydrate13 g5%
Fiber2.6 g9%
Protein21 g42%

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 Soganlama?

ServingAmountCalories
1 serving (medium)200 g280 kcal
100 g100 g140 kcal
1 piece (small)100 g140 kcal
1 serving (small)150 g210 kcal
1 piece (large)200 g280 kcal
1 serving (large)300 g420 kcal
1 bottle (jumbo)400 g560 kcal

Calculated from 140 calories per 100 g.

Frequently Asked Questions About Soganlama

What is Soganlama?

Soganlama is a traditional Turkish lamb-and-onion stew, especially associated with Kars and eastern Anatolian cooking. The onions soften as the lamb simmers, creating a savory, naturally sweet dish; some household versions also include tomatoes or peppers.

How do you make Soganlama?

To make Soganlama, brown lamb pieces lightly, add sliced onions and a little liquid, then simmer gently until the meat is tender. Tomatoes, peppers and seasonings vary by recipe, but lamb and onions give the dish its defining character.

What cut of lamb works best for Soganlama?

Lamb shoulder works well for Soganlama because it becomes tender during slow cooking and adds flavor to the broth. Boneless shoulder is convenient to serve, while bone-in pieces can make the stew richer.

Does Soganlama traditionally include tomatoes?

Not always. Some Soganlama recipes add tomatoes for acidity and a saucier texture, while others keep the focus on lamb and onions. The exact ingredients vary between family and regional versions.

What kind of onions should I use for Soganlama?

Yellow onions are a reliable choice for Soganlama because they soften and turn sweet as they cook with the lamb. Slice them rather than mincing them so they keep some texture through the slow simmer.

Is Soganlama the same as a French onion stew?

No. Soganlama is a Turkish lamb-and-onion stew, whereas French onion dishes usually center on caramelized onions and often use beef stock, bread or cheese. Their shared use of onions does not make them the same dish.

Why is the lamb in Soganlama tough?

Lamb in Soganlama is usually tough because it has not simmered long enough, or the heat is too high and the liquid cooks away. Keep the pot at a gentle simmer and continue cooking until the meat yields easily.

Can you prepare Soganlama ahead of time?

Yes, Soganlama can be cooked ahead and refrigerated once cooled. Its flavors often meld overnight; reheat it gently on the stove, adding a splash of water if the onions and sauce have thickened.

What is Soganlama traditionally served with?

Soganlama is commonly served hot with bread or rice to soak up its savory juices. A crisp salad or plain yogurt makes a fresh contrast to the tender lamb and soft onions.

Can Soganlama be frozen?

Yes, Soganlama can be frozen in a tightly sealed, freezer-safe container. Thaw it in the refrigerator and reheat it gently; the onions may become softer after freezing, but the stew remains suitable for serving.

Soganlama Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

B5

1.4mg · 28% DV

B3

4.2mg · 26% DV

B2

0.26mg · 20% DV

Minerals

Zinc

3.8mg · 35% DV

Phosphorus

220mg · 31% DV

Copper

0.26mg · 29% DV

Selenium

12µg · 22% DV

Sodium

460mg · 20% DV

Potassium ⭐

460mg · 14% DV

Soganlama Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

6
Low

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

How to Burn Off Soganlama

To burn the 280 calories in 1 serving (medium) (200 g):

🚶

69min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

Swimming

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

What is Soganlama?

Soganlama is a Turkish home-style stew made by cooking lamb and onions together. As the onions soften in the meat’s juices, they bring a gentle sweetness to the dish and give it a rich, savoury flavour; household and regional versions can vary.

It is usually served hot as a main meal, with bread, rice or bulgur to soak up the juices. A spoonful of plain yoghurt or a fresh salad makes a good accompaniment. Lamb makes Soganlama a satisfying source of protein, with 10.5 g per 100 g. For a lighter plate, keep added oil modest and serve it with plenty of vegetables.

How Nutritious Is Soganlama?

Nutrient density

Medium

55/ 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

48/ 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.

Is Soganlama 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 Soganlama 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 Soganlama Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Soganlama Fat Profile

SATURATED

5.4g

MONOUNSATURATED

6.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 2.3:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.