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Boiled bulgur shell filled with seasoned ground meat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 piece (medium) of Syriac-style boiled kibbeh (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 30.2 g of carbs, 15.3 g of protein, 11.6 g of fat and 4.7 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 3 piece (medium) · 150 g
285
KCAL / 150G
Carbs
30.2g
· 11% DV
Protein
15.3g
· 31% DV
Fat
11.6g
· 15% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 21% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 11.6 g | 15% |
| Saturated fat | 3.83 g | 19% |
| Trans fat | 0.12 g | |
| Sodium | 428 mg | 19% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 4.7 g | 17% |
| Protein | 15.3 g | 31% |
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 piece (medium) | 70 g | 133 kcal |
| 1 piece (mini) | 35 g | 67 kcal |
| 1 piece (small) | 50 g | 95 kcal |
| 1 piece (large) | 95 g | 181 kcal |
| 100 g | 100 g | 190 kcal |
| 2 piece (medium) | 140 g | 266 kcal |
| 3 piece (medium) | 150 g | 285 kcal |
| 1 serving (large) | 180 g | 342 kcal |
| 1 serving (extra large) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Syriac-style boiled kibbeh is a filled dumpling made with a bulgur shell and seasoned ground-meat filling, then cooked in water. It is a regional preparation of kibbeh; family recipes differ in shaping, seasoning, and what is served alongside it.
Syriac-style boiled kibbeh is cooked after being shaped and filled, while kibbeh nayyeh is a raw meat-and-bulgur preparation. They are distinct dishes with different textures and preparation methods, so boiled kibbeh is not simply another name for kibbeh nayyeh.
Syriac-style boiled kibbeh usually falls apart when its bulgur shell is too dry, poorly sealed, or handled in rapidly boiling water. Knead the shell until pliable, close every seam, and lower the pieces gently into water kept at a gentle simmer.
Ground meat is used for the filling of Syriac-style boiled kibbeh, commonly beef or lamb depending on the recipe. It is seasoned and often cooked with onion before filling; let the mixture cool so it is easier to enclose in the bulgur shell.
Yes, you can freeze Syriac-style boiled kibbeh before cooking. Freeze the shaped pieces separately until firm, then transfer them to a sealed container; cook them from frozen in gently simmering water rather than thawing them on the counter.
Serve Syriac-style boiled kibbeh hot with a fresh salad, yogurt, or lemon, according to your preference. These sides complement the bulgur shell and savory meat filling without competing with them; accompaniments can vary between households and regional recipes.
To prevent Syriac-style boiled kibbeh shells from cracking, knead the bulgur mixture until smooth and keep it covered while shaping. If it feels dry, moisten your hands as you work; form an even shell and avoid overfilling each piece.
Yes, Syriac-style boiled kibbeh can be cooked directly from frozen if it was frozen uncooked. Add the pieces carefully to gently simmering water and allow them to cook through; thawing first can make the shells softer and more likely to split.
Reheat Syriac-style boiled kibbeh gently in hot water or in a covered pan with a little water. Avoid vigorous boiling and frequent stirring, which can break the bulgur shell; heat only until the center is hot.
Yes, Syriac-style boiled kibbeh can make a filling main meal because it combines a bulgur shell with a meat filling. Serve it with vegetables or salad for a more varied plate, and choose a portion that suits your appetite.
Vitamins
B12
1.08µg · 45% DV
B3
4.2mg · 26% DV
B6
0.32mg · 19% DV
B1
0.18mg · 15% DV
Minerals
Selenium
23µg · 42% DV
Manganese
0.84mg · 37% DV
Copper
0.29mg · 32% DV
Phosphorus
213mg · 30% DV
Sodium
428mg · 19% DV
Potassium ⭐
366mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 285 calories in 3 piece (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.
Syriac-style boiled kibbeh comes from the cooking traditions of Syriac communities in the broader Mesopotamian region, including southeastern Turkey and Syria. It has a bulgur shell wrapped around seasoned ground meat, and is simmered rather than fried.
Served hot, it can be a main dish or part of a larger home meal, often alongside salad, yoghurt or a squeeze of lemon; recipes and accompaniments vary by household. The bulgur contributes carbohydrates and fibre, while the meat makes it a useful source of protein: a 100 g portion provides 10.2 g. Pair it with fresh vegetables for a balanced meal, or keep the sides light if you want the kibbeh to remain the focus.
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 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.
Contains these 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
3.83g
MONOUNSATURATED
4.79g
POLYUNSATURATED
1.37g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.