How healthy is mantı?
Is mantı healthy? Yes, in moderate portions. Mantı scores 21/100 on the HowHealthyIs Score: 100 g provides 175 kcal, 7.3 g protein and 1.7 mg iron. Mantı are tiny meat-filled dumplings served under garlic yogurt and spiced butter: the yogurt and beef add protein and calcium, but the dough is refined flour. 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). Mantı ranks higher than 21% of them.
Counts in favor (% daily value per 100 kcal)
- Protein8%
- Iron5%
- Vitamin A3%
- Calcium2%
- Magnesium2%
- Potassium2%
- Fiber2%
- Vitamin E1%
- Vitamin C1%
Counts against
- Saturated fat10%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 26 minus 16 = 10. 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 mantı?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 175 kcal | 525 kcal | |
| Protein | 7.3 g | 22 g | 44% |
| Carbohydrates | 21 g | 63 g | 23% |
| Fiber | 0.9 g | 2.6 g | 9% |
| Sugars | 1.9 g | 5.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6.7 g | 20 g | 26% |
| Saturated fat | 3.4 g | 10 g | 51% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 43 µg | 129 µg | 14% |
| Vitamin C | 1 mg | 3.1 mg | 3% |
| Vitamin D | 0.1 µg | 0.4 µg | 2% |
| Vitamin E | 0.3 mg | 0.8 mg | 5% |
| Vitamin K | 0.9 µg | 2.8 µg | 2% |
| Vitamin B12 | 0.5 µg | 1.5 µg | 64% |
| Folate | 77 µg | 231 µg | 58% |
| Minerals | |||
| Calcium | 53 mg | 159 mg | 12% |
| Iron | 1.7 mg | 5 mg | 28% |
| Potassium | 148 mg | 444 mg | 9% |
| Magnesium | 15 mg | 44 mg | 10% |
| Zinc | 1.2 mg | 3.5 mg | 32% |
| Sodium | 250 mg | 751 mg | 33% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard mantı?
We estimate mantı from this standard recipe (serves 4, about 1250 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Flour for the dough | 300 g |
| 1 egg | 50 g |
| Water for the dough | 110 g |
| Salt in the dough | 4 g |
| Ground beef filling | 200 g |
| 1 small onion, grated | 80 g |
| Salt in the filling | 2 g |
| Black pepper | 1 g |
| Yogurt | 400 g |
| 2 cloves garlic | 8 g |
| Salt in the yogurt | 1 g |
| Butter, melted | 40 g |
| Red pepper flakes | 3 g |
| Dried mint | 1 g |
| Water absorbed while boiling | 100 g |
Why is mantı good for you?
- 1.5 µg vitamin B12 in 1 plate, 64% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 231 µg folate in 1 plate, 58% of the daily value. Folate contributes to normal blood formation.
- 22 g protein in 1 plate, 44% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A comforting dinner with a salad on the side
- Using less butter and more yogurt
What should you watch out for?
- The melted butter on top adds saturated fat.
- Restaurant plates are large.
What can you eat instead of mantı?
Foods you can use the same way with a higher HowHealthyIs Score.