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Vegetable, olive oil, Mediterranean dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Topitanem (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 17 g of carbs, 3.6 g of protein, 10 g of fat and 5.4 g of fiber. Its 440 µg of Vitamin A covers 49% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
170
KCAL / 200G
Carbs
17g
· 6% DV
Protein
3.6g
· 7% DV
Fat
10g
· 13% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 8% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 5.4 g | 19% |
| Protein | 3.6 g | 7% |
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) | 200 g | 170 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 150 g | 128 kcal |
| 1 cup (medium) | 180 g | 153 kcal |
| 1 piece (whole) | 220 g | 187 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (jumbo) | 400 g | 340 kcal |
Calculated from 85 calories per 100 g.
Topitanem is a Mediterranean-style vegetable dish made with olive oil. It belongs to the family of olive-oil vegetable dishes, which are often cooked gently and served as part of a meal rather than as a standalone centerpiece.
Topitanem is cooked gently with vegetables and olive oil. A low simmer helps the vegetables soften without breaking apart; the precise ingredients and cooking time depend on the version being made, so there is no single fixed method.
Topitanem is vegetable-based, but its exact vegetable mix can vary by recipe. The name alone does not establish one required combination, so avoid assuming that a particular vegetable or seasoning is always included.
Topitanem can be served cool or at room temperature, as is common with many Mediterranean olive-oil vegetable dishes. It can also be served warm; reheat it gently if you want the vegetables to keep their shape.
Topitanem pairs well with bread, rice, or a grain such as bulgur, plus a fresh salad. It can also sit alongside a larger meal as a vegetable side rather than needing another rich dish beside it.
Yes, Topitanem can be made ahead. Let it cool, cover it, and refrigerate it; resting can give the olive oil and vegetables time to meld. Bring it to room temperature or warm it gently before serving.
Leftover Topitanem keeps for a few days when refrigerated promptly in a covered container. Cool it before storing, avoid leaving it out for an extended time, and take portions with a clean utensil.
Yes, you can freeze Topitanem, but its vegetables may turn softer or release liquid after thawing. Freeze it in meal-sized portions and reheat gently; the texture may not be as firm as when freshly made.
Topitanem tastes like a savory vegetable dish with the rounded flavor of olive oil. Its exact flavor depends on the vegetables, herbs, and seasonings in the recipe, so different versions can taste noticeably different.
Use a measured amount of olive oil and cook the vegetables over low heat so they soften without needing a large pour of oil. Add a little water if the pan gets dry, rather than adding more oil automatically.
Vitamins
Vitamin A
440µg · 49% DV
Vitamin K
38µg · 32% DV
Vitamin C
26mg · 29% DV
Vitamin E
2.4mg · 16% DV
Minerals
Sodium
420mg · 18% DV
Copper
0.14mg · 16% DV
Potassium ⭐
420mg · 12% DV
Manganese
0.28mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 calories in 1 serving (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.
Topitanem is a Mediterranean-style vegetable dish prepared with olive oil. The name is not widely familiar, and the exact vegetables can vary, so it is best understood as a vegetable-led home-style preparation rather than a fixed recipe. Olive oil gives it a gentle, fragrant richness, while the vegetables become tender as they cook. It is often served warm or at room temperature, either alongside a main course or as a light meal; a slice of whole-grain bread makes a simple accompaniment. Its nutritional profile is chiefly that of vegetables, with some fibre: it provides 2.7 g per 100 g. For a more substantial plate, pair it with beans or grains.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.4g
MONOUNSATURATED
6.2g
POLYUNSATURATED
1g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.