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Traditional vegetable and meat stew, source of fiber and protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Svakadı (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 16 g of carbs, 13 g of protein, 10 g of fat and 4.4 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
220
KCAL / 200G
Carbs
16g
· 6% DV
Protein
13g
· 26% DV
Fat
10g
· 13% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 25% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 3.4 g | 17% |
| Trans fat | 0.02 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 4.4 g | 16% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 220 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (small) | 120 g | 132 kcal |
| 1 serving (medium) | 250 g | 275 kcal |
| 1 bottle (medium) | 250 g | 275 kcal |
| 1 cup (large) | 300 g | 330 kcal |
| 1 bottle (large) | 350 g | 385 kcal |
| 1 bottle (jumbo) | 500 g | 550 kcal |
Calculated from 110 calories per 100 g.
Svakadı is a traditional stew made with vegetables and meat. The ingredients cook together in a pot, producing a hearty dish whose exact texture and recipe can vary between preparations.
There is no single required meat specified for Svakadı; the choice can vary by recipe. Meat that becomes tender with slow simmering works well, since it has time to cook alongside the vegetables.
The vegetables in Svakadı can vary, and its basic description does not establish one fixed list. Choose vegetables that hold up to simmering, and cut them into similarly sized pieces so they cook evenly.
Svakadı is cooked in a pot until the meat and vegetables are tender. Browning the meat first, then adding the vegetables and enough liquid to simmer them together, helps build flavor without making the dish overly watery.
Svakadı is better described as a stew than a soup: its defining feature is meat and vegetables cooked together as a substantial dish. Add less liquid for a thicker result, or more if you prefer extra broth.
Svakadı pairs well with bread, rice, or bulgur, which can soak up its cooking juices. A simple salad or another fresh side also balances the hearty meat-and-vegetable stew.
Cook Svakadı gently rather than letting it boil rapidly. A steady simmer gives the meat time to soften; if the pot becomes too dry before the meat is tender, add a little liquid and continue cooking.
Yes, you can adapt the vegetables in Svakadı to what is in season or available. Choose vegetables that can withstand simmering, and add quicker-cooking ones later so they do not turn mushy.
Yes, Svakadı can be frozen in sealed, freezer-safe portions once cooled. Thaw it in the refrigerator and reheat thoroughly; vegetables may soften further after freezing, so the texture can differ from freshly cooked Svakadı.
Yes, Svakadı can be filling because it combines meat and vegetables in one dish. Serving it with a generous amount of bread or rice can make the meal more substantial, so choose sides to suit your appetite.
Vitamins
B12
0.8µg · 33% DV
Vitamin A
240µg · 27% DV
Biotin
5µg · 17% DV
B6
0.26mg · 15% DV
Minerals
Sodium
440mg · 19% DV
Phosphorus
130mg · 19% DV
Copper
0.14mg · 16% DV
Zinc
1.6mg · 15% DV
Potassium ⭐
420mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 220 calories in 1 cup (medium) (200 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.
Svakadı is a traditional stew made by cooking meat together with vegetables. Recipes and exact ingredients can vary, but the dish brings these components together in a single pot for a hearty meal.
It is usually savoury, with tender vegetables and meat in a broth that can range from light to quite thick. Serve it warm as a main course, with bread or grains to make the meal more substantial. At 6.5 g of protein and 2.2 g of fibre per 100 g, it offers both alongside its vegetables. For a lighter version, use a measured amount of cooking fat and let the vegetables make up more of the pot.
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 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.
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
3.4g
MONOUNSATURATED
4.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 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.