How healthy is karnıyarık?
Is karnıyarık healthy? Yes, in moderate portions. Karnıyarık scores 57/100 on the HowHealthyIs Score: 100 g provides 127 kcal, 3.3 mg vitamin E and 12 mg vitamin C. Karnıyarık is whole eggplant fried, split and filled with minced beef, onion, pepper and tomato, then baked: a filling main with fiber and protein, where the frying oil decides most of the calories. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Karnıyarık ranks higher than 57% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E17%
- Vitamin C10%
- Protein7%
- Fiber7%
- Potassium5%
- Magnesium3%
- Iron3%
- Vitamin A1%
- Calcium1%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 54 minus 13 = 40. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in karnıyarık?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 127 kcal | 292 kcal | |
| Protein | 4.3 g | 10 g | 20% |
| Carbohydrates | 5.9 g | 14 g | 5% |
| Fiber | 2.3 g | 5.4 g | 19% |
| Sugars | 3.3 g | 7.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 10 g | 23 g | 29% |
| Saturated fat | 1.8 g | 4.1 g | 21% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 14 µg | 32 µg | 4% |
| Vitamin C | 12 mg | 27 mg | 30% |
| Vitamin D | <0.1 µg | <0.1 µg | 0% |
| Vitamin E | 3.3 mg | 7.6 mg | 51% |
| Vitamin K | 17 µg | 38 µg | 32% |
| Vitamin B12 | 0.4 µg | 0.9 µg | 37% |
| Folate | 20 µg | 47 µg | 12% |
| Minerals | |||
| Calcium | 16 mg | 36 mg | 3% |
| Iron | 0.7 mg | 1.6 mg | 9% |
| Potassium | 272 mg | 626 mg | 13% |
| Magnesium | 16 mg | 37 mg | 9% |
| Zinc | 1 mg | 2.2 mg | 20% |
| Sodium | 182 mg | 419 mg | 18% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard karnıyarık?
We estimate karnıyarık from this standard recipe (serves 3, about 1400 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Oil is the amount absorbed while frying, not the full frying pan.
| Ingredient | Amount |
|---|---|
| 6 small eggplants | 800 g |
| Sunflower oil absorbed in frying | 100 g |
| Ground beef | 250 g |
| 1 large onion | 150 g |
| 2 green peppers | 100 g |
| 2 tomatoes | 250 g |
| 1 tbsp tomato paste | 15 g |
| 2 cloves garlic | 8 g |
| Parsley | 10 g |
| Salt | 6 g |
| Black pepper | 1 g |
| Hot water for baking | 100 g |
Why is karnıyarık good for you?
- 7.6 mg vitamin E in 1 stuffed eggplant, 51% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 0.9 µg vitamin B12 in 1 stuffed eggplant, 37% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 38 µg vitamin K in 1 stuffed eggplant, 32% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use it
- Dinner with rice or bulgur pilaf and yogurt
- Making ahead, since it reheats well
What should you watch out for?
- Fried eggplant soaks up oil quickly; roasting the eggplant instead cuts the fat a lot.
What can you eat instead of karnıyarık?
Foods you can use the same way with a higher HowHealthyIs Score.