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Turkish Türlü Calories
Vegetable stew, olive oil, high fiber, low calorie
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Turkish Türlü (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 17.6 g of carbs, 3.4 g of protein, 5.2 g of fat and 5.2 g of fiber. Its 640 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
What is Turkish Türlü?
Turkish türlü is a home-style vegetable stew, usually made with eggplant, zucchini, potato, peppers, tomato and onion simmered together until tender. Olive oil is common in meat-free versions, though some households add meat; the mix varies with the season and the cook.
The vegetables become soft while the tomato-rich sauce stays hearty, making it good with bread or rice. In Turkey it may be served warm or at room temperature, often as part of a home-cooked meal. It is mostly vegetables and provides fibre, with 65 calories per 100 g. For a lighter pot, use oil sparingly and let the vegetables soften in the sauce rather than frying them first.
Turkish Türlü Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
8.8g
· 3% DV
Protein
1.7g
· 3% DV
Fat
2.6g
· 3% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 10% · Fat 36%
Turkish Türlü Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin C
13mg · 14% DV
Vitamin K
15µg · 13% DV
Vitamin E
1.1mg · 7% DV
Minerals
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
32mg · 5% DV
How Nutritious Is Turkish Türlü?
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.
Turkish Türlü Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkish Türlü
To burn the 65 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 Turkish Türlü 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 Turkish Türlü Contain Allergens?
No known major allergens
Which Diets Is Turkish Türlü Good For?
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
Turkish Türlü Fat Profile
SATURATED
0.36g
MONOUNSATURATED
1.45g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Compare Turkish Türlü
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Frequently Asked Questions About Turkish Türlü
What is Turkish türlü?
Turkish türlü is a home-style vegetable stew, usually made with a mix such as eggplant, zucchini, potato, peppers, onion and tomato. The exact combination varies with the season and what is on hand.
Is Turkish türlü the same as ratatouille?
No, Turkish türlü is not the same dish as ratatouille, though both are vegetable stews. Türlü commonly includes potatoes and may be cooked with meat, while ratatouille is a French dish built around Mediterranean vegetables.
What vegetables go into Turkish türlü?
Eggplant, zucchini, potato, peppers, tomato and onion are common in Turkish türlü. Green beans are also often added, and the mix can change depending on the season or the cook's preference.
How is Turkish türlü traditionally cooked?
Turkish türlü is usually cooked gently in a pot with olive oil, tomato and a little water until the vegetables soften. Adding vegetables in stages according to how quickly they cook helps keep their shape.
Can you make Turkish türlü with meat?
Yes, Turkish türlü can be made with lamb or beef. Brown the meat and cook it until tender before adding the vegetables, so the meat has time to soften without overcooking them.
What do you serve with Turkish türlü?
Turkish türlü is often served with rice pilaf, bulgur or bread to accompany its tomato-rich sauce. Plain yogurt also makes a common side, especially when the stew is served as a main meal.
How do you stop the vegetables in Turkish türlü from turning mushy?
Cut the vegetables into similarly sized pieces, add them in order of cooking time and avoid frequent stirring. Adding zucchini and eggplant later helps them hold their shape while the potatoes cook through.
Can Turkish türlü be eaten cold?
Yes, Turkish türlü can be eaten cold or at room temperature, particularly when it is made with olive oil and served as part of a meze-style meal. Refrigerate leftovers promptly and serve only the portion you need.
How long does Turkish türlü last in the fridge?
Turkish türlü keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.
Can you freeze Turkish türlü?
Yes, Turkish türlü freezes well enough for later meals, although zucchini and eggplant may become softer after thawing. Freeze it in airtight portions, thaw in the refrigerator and reheat thoroughly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.