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Yogurtlu mancar Calories
Traditional Mediterranean dish with collard greens and yogurt
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurtlu mancar (180 g) has 97 calories. That works out to 54 calories per 100 g. It contains 11.2 g of carbs, 4.7 g of protein, 3.8 g of fat and 4 g of fiber. Its 324 µg of Vitamin K covers 270% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Yogurtlu mancar Nutrition Facts
Selected: 1 serving (medium) · 180 g
97
KCAL / 180G
Carbs
11.2g
· 4% DV
Protein
4.7g
· 9% DV
Fat
3.8g
· 5% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 19% · Fat 35%
Yogurtlu mancar nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 4.7 g | 9% |
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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How Many Calories in 1 Serving of Yogurtlu mancar?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 97 kcal |
| 100 g | 100 g | 54 kcal |
| 1 serving (small) | 120 g | 65 kcal |
| 1 cup (medium) | 160 g | 86 kcal |
| 1 bottle (medium) | 200 g | 108 kcal |
| 1 serving (large) | 250 g | 135 kcal |
| 2 serving (double) | 360 g | 194 kcal |
Calculated from 54 calories per 100 g.
Frequently Asked Questions About Yogurtlu mancar
What is Yogurtlu mancar?
Yogurtlu mancar is a Turkish dish of cooked leafy greens served with yogurt, often seasoned with garlic. “Mancar” is a regional name for greens, so the exact leaf used can vary; collard-like greens are common.
How do you make Yogurtlu mancar?
To make Yogurtlu mancar, boil the greens until tender, drain them thoroughly, and chop them. Let them cool, then fold in garlicky yogurt or spoon the yogurt over the top; some versions finish with olive oil.
What does “mancar” mean in Yogurtlu mancar?
In Yogurtlu mancar, “mancar” is a regional Turkish word for edible leafy greens rather than one universally fixed vegetable. The name may refer to collards or another local green, which is why recipes and cooking times differ.
Is Yogurtlu mancar served as a main dish or a side?
Yogurtlu mancar is most often served as a cold side dish or part of a shared meal, rather than as a stand-alone main. It also works as a light lunch with bread, especially when the portion includes plenty of greens.
Can you use collard greens for Yogurtlu mancar?
Yes, collard greens work well in Yogurtlu mancar and are close to the greens commonly meant by mancar in some regions. Remove tough stems, cook the leaves until tender, and drain them well before adding yogurt.
Why does Yogurtlu mancar turn watery?
Yogurtlu mancar usually turns watery because the cooked greens were not drained well or because the yogurt releases liquid as the dish sits. Squeeze or press out excess water after cooking, and chill the greens before combining them with yogurt.
Can Yogurtlu mancar be made without garlic?
Yes, Yogurtlu mancar can be made without garlic. The greens and yogurt still give the dish its familiar character; add a little olive oil or fresh herbs if you want extra flavor without garlic.
How long does Yogurtlu mancar keep in the fridge?
Keep Yogurtlu mancar covered in the refrigerator and eat it within about 2–3 days. The yogurt may release liquid during storage, so stir it before serving and discard it if it has been left at room temperature for an extended time.
Can you freeze Yogurtlu mancar?
Freezing fully assembled Yogurtlu mancar is not recommended because yogurt can separate and become grainy after thawing. For better texture, freeze the cooked greens on their own, thaw them, and add fresh yogurt just before serving.
What is the difference between Yogurtlu mancar and a spinach-yogurt dish?
Yogurtlu mancar is defined by its regional greens, which may be collards or another leafy vegetable called mancar locally; spinach-yogurt dishes specifically use spinach. The greens give Yogurtlu mancar a firmer texture and often need longer cooking.
Yogurtlu mancar Vitamins & Minerals
Vitamins
Vitamin K
324µg · 270% DV
Vitamin A
378µg · 42% DV
Vitamin C
34.2mg · 38% DV
B2
0.23mg · 18% DV
Minerals
Manganese
0.4mg · 17% DV
Calcium
162mg · 16% DV
Phosphorus
112mg · 16% DV
Potassium ⭐
486mg · 14% DV
Sodium
198mg · 9% DV
Yogurtlu mancar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurtlu mancar
To burn the 97 calories in 1 serving (medium) (180 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.
What is Yogurtlu mancar?
Yogurtlu mancar is a traditional Turkish dish of cooked leafy greens served with yogurt. “Mancar” can refer to collard greens or other local greens, so the exact variety depends on the region and what is available; the greens are generally cooked until tender before being combined with the yogurt.
Its gently earthy, vegetal flavour and soft texture are balanced by cool, tangy yogurt. In Turkey it may be served as a side dish or part of a meze spread, often alongside other home-cooked dishes. It is a relatively light way to eat greens, with fibre from the vegetables and some protein from the yogurt. For a lighter finish, use plain yogurt and add olive oil sparingly; it also pairs well with bread or grilled vegetables.
How Nutritious Is Yogurtlu mancar?
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.
Is Yogurtlu mancar 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 Yogurtlu mancar Contain Allergens?
Contains these allergens:
Which Diets Is Yogurtlu mancar Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Yogurtlu mancar Fat Profile
SATURATED
1.98g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.