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Tandır Calories
Slow-cooked, aromatic lamb
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Tandır (150 g) has 368 calories. That works out to 245 calories per 100 g. It contains 0 g of carbs, 38.3 g of protein, 24.8 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Tandır?
Tandır is lamb cooked slowly in a traditional clay or earth oven, a method associated with Turkey and other parts of the region. The gentle, enclosed heat leaves the meat tender and aromatic, often with a browned exterior and strands that pull apart easily.
It is commonly served hot with flatbread, rice, onions or fresh greens, and works well as a sharing dish at a family meal. Its nutrition is centred on lamb: it provides 25.5 g of protein per 100 g, alongside a substantial amount of fat. For a lighter plate, trim visible fat and pair it with salad or vegetables rather than adding rich sides.
Tandır Nutrition Facts
Selected: 100 g
245
KCAL / 100G
Carbs
0g
· 0% DV
Protein
25.5g
· 51% DV
Fat
16.5g
· 21% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 41% · Fat 59%
Tandır Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
5.7mg · 36% DV
B2
0.23mg · 18% DV
B5
0.7mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
210mg · 30% DV
Selenium
9µg · 16% DV
Iron
2mg · 11% DV
How Nutritious Is Tandır?
Nutrient density
High
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
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.
Tandır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tandır
To burn the 245 calories in 100 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.
Is Tandır 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 Tandır Contain Allergens?
No known major allergens
Which Diets Is Tandır Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tandır Fat Profile
SATURATED
7.2g
MONOUNSATURATED
6.7g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Compare Tandır
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Frequently Asked Questions About Tandır
What is Tandır?
Tandır is a slow-cooked lamb dish associated with Turkish cooking. The meat is cooked until tender and easy to pull apart, traditionally in a tandır oven, and is often served on flatbread.
Is Tandır the same as tandoori food?
No. Tandır usually refers to slowly cooked lamb, while tandoori commonly describes food cooked at high heat in a tandoor, often after marinating. The names share a cooking tradition, but the dishes and methods are not interchangeable.
How is traditional Tandır cooked?
Traditional Tandır is cooked slowly in a tandır, an oven heated with fire. The lamb cooks for a long time until tender, developing a browned exterior while staying moist inside; home versions often use a covered oven dish.
Which cut of lamb is best for Tandır?
Lamb shoulder or leg works well for Tandır because these cuts become tender during slow cooking. Bone-in pieces can add flavor, while larger pieces are less likely to dry out than small, lean cubes.
Can you make Tandır in a regular oven?
Yes, you can make Tandır in a regular oven. Put the lamb in a covered ovenproof dish and cook it slowly until tender; keeping it covered helps retain moisture when you do not have a traditional tandır oven.
Why is my Tandır tough?
Tandır is often tough because it has not cooked long enough for its connective tissue to soften. Keep the lamb covered and continue cooking gently until it pulls apart easily; raising the heat can dry the outside before the inside is tender.
What is traditionally served with Tandır?
Tandır is commonly served over flatbread so it can soak up the meat juices. Rice, grilled vegetables, salad, or yogurt make suitable accompaniments, and the exact sides vary across Turkish regions and households.
How do you keep Tandır from drying out when reheating?
Reheat Tandır covered with a splash of water or lamb juices, using a low oven or gentle stovetop heat. Warm only the portion you plan to eat and make sure it is hot throughout before serving.
Can you freeze cooked Tandır?
Yes, cooked Tandır freezes well. Cool it promptly, divide it into meal-sized portions, and seal them in freezer-safe containers. Thaw a portion in the refrigerator and reheat it thoroughly; avoid freezing the same portion again.
Is Tandır a healthy way to eat lamb?
Tandır is a minimally processed lamb dish, and slow cooking does not require breading or deep-frying. It is still a rich meat dish, so serve it with vegetables or salad if you want a more balanced plate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.