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Baked meat-filled pastry
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Turkmen samsa (140 g) has 448 calories. That works out to 320 calories per 100 g. It contains 39.9 g of carbs, 16.1 g of protein, 25.2 g of fat and 2.5 g of fiber. Its 25.2 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 140 g
448
KCAL / 140G
Carbs
39.9g
· 15% DV
Protein
16.1g
· 32% DV
Fat
25.2g
· 32% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 14% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 448 kcal | |
| Total fat | 25.2 g | 32% |
| Saturated fat | 8.54 g | 43% |
| Trans fat | 0.28 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 39.9 g | 15% |
| Fiber | 2.5 g | 9% |
| Protein | 16.1 g | 32% |
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) | 140 g | 448 kcal |
| 0.25 piece (quarter) | 35 g | 112 kcal |
| ½ piece (half) | 70 g | 224 kcal |
| 1 piece (small) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (medium) | 140 g | 448 kcal |
| 1 piece (large) | 200 g | 640 kcal |
| 1 piece (jumbo) | 260 g | 832 kcal |
| 2 piece (double) | 280 g | 896 kcal |
Calculated from 320 calories per 100 g.
Turkmen samsa is a baked pastry filled most commonly with meat and onion. It belongs to the family of Central Asian samsas, but recipes differ between households and regions in their dough, seasonings, shaping, and cooking method.
Turkmen samsa can be baked in an oven or cooked in a traditional clay oven, often called a tandyr. The pastry is sealed around the filling and cooked until the dough is browned and the meat is fully done.
Turkmen samsa is commonly made with lamb or beef, sometimes with the meat chopped rather than minced. Onion is usually mixed into the filling, and the choice of cut affects how juicy the pastry is.
There is no single difference that applies to every recipe: both are Central Asian meat-filled pastries, and their styles overlap. Dough layering, filling seasonings, shape, and oven technique vary by region and cook rather than following one fixed national formula.
Turkmen samsa has a crisp or flaky exterior and a savory, tender meat-and-onion filling. Its flavor depends on the meat and seasoning; cumin and black pepper are common choices, but not every recipe uses the same spices.
Turkmen samsa is made with a firm pastry dough that can be rolled and sealed around the filling. Some recipes make layered dough by spreading fat between folds, while others use a simpler dough, so the texture varies.
To keep Turkmen samsa from leaking, avoid overfilling it and seal the edges firmly before baking. Keep the filling pieces small enough to fit the pastry, and place each samsa seam-side down so the closure is less likely to open.
Turkmen samsa is often served warm as a snack or part of a meal. Tea is a natural pairing, while a fresh salad, plain yogurt, or a tangy tomato-based sauce can balance the rich meat filling.
Yes, cooked Turkmen samsa can be frozen once it has cooled completely. Freeze the pieces separately before packing them together to prevent sticking. Reheat them in an oven after thawing to bring back some crispness.
Reheat Turkmen samsa in an oven rather than a microwave to help the pastry stay crisp. Warm it until the center is hot as well as the outside; a microwave is quicker but tends to soften the crust.
Vitamins
B12
0.98µg · 41% DV
B3
3.92mg · 25% DV
Biotin
7µg · 23% DV
B6
0.25mg · 15% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
179mg · 26% DV
Sodium
588mg · 26% DV
Zinc
2.52mg · 23% DV
Potassium ⭐
259mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 448 calories in 1 piece (medium) (140 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.
Turkmen samsa is a savoury pastry from Turkmenistan, made by enclosing a meat filling—often minced meat and onion—in dough and baking it. Recipes and shapes vary, and traditional versions may be cooked in a clay oven.
The pastry is usually browned and crisp or flaky outside, with a juicy, savoury centre. In Turkmenistan and across Central Asia it is eaten as a snack or a quick meal; English-speaking readers may find it at Central Asian bakeries and restaurants. It pairs well with tea, ayran or a fresh salad. The meat contributes protein, while the dough and filling make it a substantial, energy-dense choice, at about 320 kcal per 100 g. Add salad and keep other sides light for a less heavy meal.
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.
Low
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
8.54g
MONOUNSATURATED
9.8g
POLYUNSATURATED
4.48g
Omega 6:3 ratio 36.9:1
Above the ideal 4:1 (36.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.