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Zbak dumplings Calories
Filled dumpling-style manti; carbohydrate-forward with moderate protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zbak dumplings (180 g) has 428 calories. That works out to 238 calories per 100 g. It contains 60.1 g of carbs, 15.7 g of protein, 12.8 g of fat and 3.8 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Zbak dumplings Nutrition Facts
Selected: 1 serving (medium) · 180 g
428
KCAL / 180G
Carbs
60.1g
· 22% DV
Protein
15.7g
· 31% DV
Fat
12.8g
· 16% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 15% · Fat 28%
Zbak dumplings nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 60.1 g | 22% |
| Fiber | 3.8 g | 14% |
| Protein | 15.7 g | 31% |
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 Zbak dumplings?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 428 kcal |
| 1 piece (mini) | 12 g | 29 kcal |
| 5 piece (small) | 60 g | 143 kcal |
| 100 g | 100 g | 238 kcal |
| 10 piece (medium) | 120 g | 286 kcal |
| 15 piece (large) | 180 g | 428 kcal |
| 1 cup (medium) | 200 g | 476 kcal |
| 1 serving (large) | 250 g | 595 kcal |
| 2 cup (double) | 400 g | 952 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Zbak dumplings
What are Zbak dumplings?
Zbak dumplings are a manti-style dish: pieces of dough are filled, sealed and cooked. The name alone does not specify their exact shape, filling or cooking method, which can vary by recipe or product.
How do you cook Zbak dumplings?
Zbak dumplings are usually boiled until the dough is tender and the filling is fully cooked. If yours are packaged, use the cooking directions on the pack; meat-filled dumplings should not be left raw in the centre.
What sauce goes with Zbak dumplings?
Garlic yogurt is a common sauce for Zbak dumplings. A drizzle of melted butter with chilli or a tomato-based sauce also works; add the sauce just before serving to keep the dumplings from becoming too soft.
What is inside Zbak dumplings?
Zbak dumplings have dough wrapped around a filling, which may include minced meat, onion or other ingredients. The exact filling is recipe- or product-specific, so check the recipe or package if you need to know what a particular version contains.
Can you freeze Zbak dumplings?
Yes, uncooked Zbak dumplings can be frozen. Freeze them spaced apart on a tray first, then transfer them to a sealed bag; cook them from frozen and allow enough time for the filling to cook through.
How are Zbak dumplings different from Turkish manti?
The difference may come down to the recipe: dough shape, filling and serving style can vary. “Zbak” by itself does not establish a single defining difference from Turkish manti, so compare the specific recipe or product.
How should you serve Zbak dumplings?
Serve Zbak dumplings hot, with sauce added at the table or just before eating. If you use garlic yogurt and a butter or tomato topping, offer them separately so diners can choose how much to add.
Can you make Zbak dumplings at home?
Yes, you can make Zbak dumplings at home by preparing dough and filling, enclosing the filling in small pieces of dough, and cooking them. Seal the edges well so the filling stays inside during cooking.
How long do cooked Zbak dumplings keep in the fridge?
Cooked Zbak dumplings keep for 3–4 days in a covered container in the refrigerator. Store the dumplings separately from yogurt or sauce to preserve their texture, and reheat them until thoroughly hot.
Are Zbak dumplings a good choice for people with diabetes?
People with diabetes can include Zbak dumplings in a meal, but the dough makes portion size and the rest of the meal worth considering for blood-sugar management. A clinician or dietitian can tailor advice to your care plan.
Zbak dumplings Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
B12
0.5µg · 21% DV
B3
3.24mg · 20% DV
B1
0.22mg · 18% DV
Minerals
Selenium
32µg · 58% DV
Manganese
0.61mg · 27% DV
Phosphorus
173mg · 25% DV
Sodium
558mg · 24% DV
Potassium ⭐
230mg · 7% DV
Zbak dumplings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zbak dumplings
To burn the 428 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 Zbak dumplings?
Zbak dumplings are a filled, dough-based variety of manti. The filling and preparation can vary by recipe, so the name places them within the broader family of filled dumplings rather than pointing to one fixed set of ingredients.
Manti are commonly served hot with yoghurt, sometimes garlic, and a drizzle of butter seasoned with chilli. You can serve Zbak dumplings in a similar way as a main meal, with a simple salad alongside. They are carbohydrate-forward, with a moderate amount of protein; a 100 g portion provides 33.4 g of carbohydrates. For a lighter serving, keep the buttery topping modest and use plain yoghurt.
How Nutritious Is Zbak dumplings?
Nutrient density
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.
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 Zbak dumplings Processed?
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.
Does Zbak dumplings Contain Allergens?
Contains these allergens:
Which Diets Is Zbak dumplings Good For?
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
Zbak dumplings Fat Profile
SATURATED
3.78g
MONOUNSATURATED
4.14g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 40.4:1
Above the ideal 4:1 (40.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.