Kofta

Dinner

Item Rating: 66/100

1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		78.9 mg	26%
Sodium		788.6 mg	34%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		31.5 g	63%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		3.2 mg	17%
Potassium		473.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 213 cal (53.0%)

Protein: 126 cal (31.3%)

Carbs: 63 cal (15.7%)

About Kofta

Kofta, a traditional dish with origins in Middle Eastern, Mediterranean, and South Asian cuisines, typically consists of ground meat (commonly lamb, beef, or chicken), mixed with spices, herbs, and sometimes grains or vegetables. A popular protein-rich dish, kofta can be prepared as meatballs, patties, or skewers and is often served with rice, bread, or salad. Nutritionally, a 100g serving of kofta contains approximately 166.67 calories, 13.33g of protein, 10g of fat, and 6.67g of carbohydrates. It also provides small amounts of calcium (20 mg), iron (1.33 mg), and vitamin C (3.33 mg), with no vitamin D. Kofta is a versatile dish that combines macronutrients and micronutrients, making it a hearty component of meals for diverse palates and dietary needs.

Health Benefits

• Supports muscle growth and maintenance due to its high protein content (13.33g per 100g serving).
• Contributes to healthy blood and oxygen transport with its iron content (1.33 mg per 100g).
• Provides energy due to its combination of carbohydrates (6.67g) and fats (10g), which are essential macronutrients.
• Enhances immune function and supports collagen production with a modest amount of vitamin C (3.33 mg).
• Offers versatility, allowing for incorporation of additional nutrient-rich ingredients like vegetables and legumes during preparation.

Dietary Considerations

Allergens: Contains Meat proteins, Egg (if used as a binder), Wheat (if breadcrumbs are included), Dairy (if yogurt or cream is added)

Suitable for: High-protein diets, low-carb diets (if made without starchy binders), ketogenic diets (in appropriate preparations)

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (if prepared with wheat-based binders)

Selection and Storage

Store raw kofta in the refrigerator (at or below 40°F) and use within 1-2 days. Cooked kofta can be stored in an airtight container for up to 3-4 days in the refrigerator or frozen for up to 3 months.

Common Questions About Kofta Nutrition

Is kofta high in protein?

Yes, kofta is a good source of protein, providing approximately 13.3 grams per serving (100 grams). This makes it a suitable option for those looking to increase their protein intake as part of a balanced diet.

Can I eat kofta on a keto diet?

Kofta can be compatible with a keto diet as it is relatively low in carbohydrates, containing about 6.7 grams per 100 grams. However, you should check the specific preparation, particularly if breadcrumbs or other carb-heavy ingredients are added.

Are there any health concerns associated with eating kofta?

Kofta can be high in sodium, with approximately 333 mg per 100 grams, which may be a concern for those monitoring their sodium intake. Additionally, depending on the cooking method (e.g., frying), it can also be high in fat.

How much kofta should I eat in a meal?

A typical serving of kofta ranges from 100 to 150 grams, which provides a balanced amount of calories and protein for a meal. Pair it with vegetables or a salad to keep the meal nutritious and well-rounded.

How does kofta compare to meatballs in terms of nutrition?

Kofta and meatballs have similar nutritional profiles, but the exact values can vary depending on the ingredients. Kofta often includes spices and herbs, which may add flavor and some micronutrients, while traditional meatballs might contain breadcrumbs, increasing the carb content slightly.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Protein Foods

   U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS)

   Provides guidelines and recommendations for protein-rich foods, including lamb and beef, often used in kofta.

   View source →
2. Red Meat and Health: Evidence from the Global Burden of Disease Study

   American Journal of Clinical Nutrition

   Discusses health impacts of red meat, a key ingredient in kofta, and its relation to diet quality and disease risks.

   View source →