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Zulbit Calories
Circassian cuisine, mashed potatoes with walnuts and garlic
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zulbit (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 29.3 g of carbs, 3.9 g of protein, 9.1 g of fat and 3.3 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Zulbit Nutrition Facts
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
29.3g
· 11% DV
Protein
3.9g
· 8% DV
Fat
9.1g
· 12% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 7% · Fat 38%
Zulbit nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 390 mg | 17% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 3.3 g | 12% |
| Protein | 3.9 g | 8% |
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 Zulbit?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 218 kcal |
| 1 tablespoon (medium) | 25 g | 36 kcal |
| 1 piece (small) | 60 g | 87 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 100 g | 145 kcal |
| 1 piece (medium) | 120 g | 174 kcal |
| 1 cup (medium) | 180 g | 261 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 serving (extra large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Zulbit
What is Zulbit?
Zulbit is a Circassian potato dish made by mashing potatoes with walnuts and garlic. It is served as a savory side or appetizer, with a creamy base and a distinct nutty, garlicky flavor.
What does Zulbit taste like?
Zulbit tastes mild and creamy from the potatoes, with savory garlic and a rich, nutty note from the walnuts. The exact balance varies by recipe, so some versions taste more strongly of garlic or have a coarser walnut texture.
Is Zulbit served hot or cold?
Zulbit can be served warm, at room temperature, or chilled. Let it cool before refrigerating, and if it firms up in the fridge, stir it before serving to bring back a more even texture.
What do you eat with Zulbit?
Zulbit works as a side dish alongside grilled meat, roasted vegetables, or other simple main dishes. Its creamy potato base and walnut-garlic flavor also make it suitable for a mezze-style spread with bread.
How do you stop Zulbit from becoming gluey?
Use a potato masher or fork rather than a blender, and avoid overworking the potatoes. Blending releases more starch and can make Zulbit sticky; mashing while the potatoes are hot also helps you combine the walnuts and garlic evenly.
Does Zulbit use raw or cooked garlic?
Zulbit recipes commonly mix garlic into the mashed potatoes, and the garlic may be raw, giving the dish a sharper flavor. Add it gradually when making it at home so you can keep the garlic taste balanced.
Can you make Zulbit without walnuts?
Yes, you can leave out the walnuts, but the result will lack a characteristic part of Zulbit’s traditional flavor and texture. If you are avoiding walnuts because of an allergy, prevent cross-contact with utensils and preparation surfaces.
Is Zulbit the same as Circassian chicken?
No. Zulbit is based on mashed potatoes with walnuts and garlic, while Circassian chicken is made with chicken and a walnut-based sauce. They are distinct dishes, even though both are associated with Circassian cuisine.
How long does Zulbit keep in the refrigerator?
Keep Zulbit in a sealed container in the refrigerator for 3–4 days. Refrigerate leftovers promptly rather than leaving them out, and serve only the amount you plan to eat.
Can you freeze Zulbit?
Yes, Zulbit can be frozen, though the potatoes may turn watery or grainy after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and stir well before serving.
Zulbit Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
B6
0.29mg · 17% DV
B1
0.14mg · 12% DV
B5
0.52mg · 10% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.42mg · 18% DV
Sodium
390mg · 17% DV
Potassium ⭐
510mg · 15% DV
Zulbit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zulbit
To burn the 218 calories in 1 serving (medium) (150 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 Zulbit?
Zulbit is a Circassian dish made by mashing cooked potatoes with walnuts and garlic. It belongs to the home-style cooking of the Caucasus and is also found on Circassian tables in Turkey. The simple ingredients make it easy to serve as part of a shared meal.
Soft and hearty, it combines the mild taste of potato with the richness of walnuts and a sharp garlicky note. Serve it warm or at room temperature as a side, or alongside other small dishes; it works well with grilled vegetables and fresh salad. Its nutrition is mostly carbohydrate from the potatoes, with fat from the walnuts and relatively little protein. For a lighter plate, keep the serving modest and add plenty of vegetables.
How Nutritious Is Zulbit?
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 Zulbit 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 Zulbit Contain Allergens?
Contains these allergens:
Which Diets Is Zulbit 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
Zulbit Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.2g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 11.4:1
Above the ideal 4:1 (11.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.