How healthy is köfte?
Is köfte healthy? Yes, in moderate portions. Köfte scores 24/100 on the HowHealthyIs Score: 100 g provides 260 kcal, 20 g protein and 3.2 mg iron. Izgara köfte are grilled meatballs of ground beef, onion and spices: high in protein, iron, zinc and vitamin B12, with fat depending on the mince used. 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). Köfte ranks higher than 24% of them.
Counts in favor (% daily value per 100 kcal)
- Protein16%
- Iron7%
- Potassium3%
- Magnesium3%
- Vitamin C2%
- Fiber1%
- Calcium1%
- Vitamin A1%
- Vitamin E1%
Counts against
- Saturated fat11%
- Added sugars0%
- Sodium11%
Raw NRF9.3: 35 minus 22 = 13. 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 köfte?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 260 kcal | 325 kcal | |
| Protein | 20 g | 25 g | 50% |
| Carbohydrates | 8.4 g | 11 g | 4% |
| Fiber | 1.1 g | 1.3 g | 5% |
| Sugars | 1.4 g | 1.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 16 g | 20 g | 25% |
| Saturated fat | 5.8 g | 7.3 g | 37% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 27 µg | 34 µg | 4% |
| Vitamin C | 5.5 mg | 6.9 mg | 8% |
| Vitamin D | 0.1 µg | 0.1 µg | 1% |
| Vitamin E | 0.3 mg | 0.4 mg | 3% |
| Vitamin K | 52 µg | 65 µg | 54% |
| Vitamin B12 | 2.2 µg | 2.8 µg | 115% |
| Folate | 28 µg | 35 µg | 9% |
| Minerals | |||
| Calcium | 46 mg | 58 mg | 4% |
| Iron | 3.2 mg | 4 mg | 22% |
| Potassium | 379 mg | 474 mg | 10% |
| Magnesium | 28 mg | 35 mg | 8% |
| Zinc | 4.7 mg | 5.9 mg | 54% |
| Sodium | 671 mg | 839 mg | 36% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard köfte?
We estimate köfte from this standard recipe (serves 4, about 500 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with 85% lean beef; fat that drips off on the grill is still counted, so the real figure may be a little lower.
| Ingredient | Amount |
|---|---|
| Ground beef | 500 g |
| 1 onion, grated | 100 g |
| Breadcrumbs | 40 g |
| Cumin | 3 g |
| Paprika | 2 g |
| Parsley | 15 g |
| Salt | 7 g |
| Black pepper | 1 g |
Why is köfte good for you?
- 2.8 µg vitamin B12 in 4 köfte (1 serving), 115% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 65 µg vitamin K in 4 köfte (1 serving), 54% of the daily value. Vitamin K contributes to normal blood clotting.
- 5.9 mg zinc in 4 köfte (1 serving), 54% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Serving with piyaz bean salad or grilled vegetables
- Wrapping in lettuce or a small flatbread
What should you watch out for?
- Fattier mince and a buttery bread base push up the saturated fat.
- Shop köfte is often salty.
What can you eat instead of köfte?
Foods you can use the same way with a higher HowHealthyIs Score.