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Milky, starchy, mildly sweet Ottoman dessert
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sugle (half portion) (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 33 g of carbs, 4.8 g of protein, 3.8 g of fat and 0.3 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
33g
· 12% DV
Protein
4.8g
· 10% DV
Fat
3.8g
· 5% DV
Fiber
0.3g
· 1% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.08 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 0.3 g | 1% |
| Protein | 4.8 g | 10% |
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) | 150 g | 180 kcal |
| 1 serving (extra small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 cup (medium) | 180 g | 216 kcal |
| 1 piece (medium) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 bottle (large) | 250 g | 300 kcal |
| 1 serving (extra large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Sugle is an Ottoman-style milk dessert thickened with a starchy ingredient and mildly sweetened. It is generally smooth rather than grainy, though the exact recipe can vary between sources and household versions.
Sugle is commonly made with milk, sugar, and flour or starch to thicken it. Recipes may differ in their proportions and choice of thickener, so add the thickener gradually and stir well to keep the mixture smooth.
Sugle is typically thickened into a smooth milk dessert, while rice pudding contains rice that gives it a distinct grainy texture. The names and recipes can vary, but rice is the key difference in the usual comparison.
To make Sugle, whisk flour or starch with a little cold milk until smooth, then combine it with the remaining milk and sugar. Cook while stirring until thickened; continuous stirring helps prevent lumps and scorching.
Sugle is associated with Ottoman cuisine, but a single region of origin is not firmly established. Historical references and modern recipes may use the name differently, so it is safer to describe it as an Ottoman-style milk dessert.
Sugle can be served warm or chilled. Cooling makes its texture firmer, so serve it warm if you prefer it softer and more fluid, or refrigerate it first for a thicker, spoonable dessert.
Sugle usually turns lumpy when flour or starch is added straight to warm milk without being dispersed first. Mix it with a little cold milk until smooth, then add it to the pan and stir as the dessert cooks.
Yes, Sugle can be made with less sugar or without added sugar. The result will taste more strongly of milk; keep the thickener and liquid proportions steady so the dessert still sets as intended.
Store leftover Sugle covered in the refrigerator and eat it within about two days. It thickens as it cools; stir in a small splash of milk before serving if you prefer a softer consistency.
Sugle is often served on its own as a dessert, and a light dusting of cinnamon is a simple topping. Fresh fruit or chopped nuts can also add contrast, though they are not essential to the traditional milk pudding.
Vitamins
B12
0.45µg · 19% DV
B2
0.2mg · 15% DV
B5
0.6mg · 12% DV
Biotin
2.25µg · 8% DV
Minerals
Phosphorus
135mg · 19% DV
Calcium
165mg · 17% DV
Iodine
12µg · 8% DV
Potassium ⭐
240mg · 7% DV
Sodium
60mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 180 calories in 1 serving (medium) (150 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.
Sugle (half portion) is a gently sweet, milk-based pudding associated with Ottoman food traditions. Milk thickened with starch gives it a smooth, spoonable consistency, while its flavour stays mild rather than intensely sugary.
It is usually served chilled or cool as a small dessert after a meal; in Turkey, it can also fit comfortably on an iftar table. Its nutritional profile is mainly shaped by its starch and milk, with 22 g of carbohydrate per 100 g. For a lighter-feeling serving, enjoy it plain rather than adding a sweet sauce, or pair it with unsweetened tea.
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.
Low
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 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.
Contains these allergens:
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
SATURATED
2.25g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.