Kumpir

Dinner

Item Rating: 67/100

1 serving (300 grams) contains 400 calories, 10.0 grams of protein, 15.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	6.4 g	32%
	Polyunsaturated Fat	0 g
Cholesterol		16.0 mg	5%
Sodium		640.0 mg	27%
Total Carbohydrates		48 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.0 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		1.2 mg	6%
Potassium		560.0 mg	11%

* 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

⚠️ Contains trans fat

Source of Calories

Fat: 108 cal (32.5%)

Protein: 32 cal (9.6%)

Carbs: 192 cal (57.8%)

About Kumpir

Kumpir is a traditional Turkish street food made from a large baked potato sliced open and mixed with butter and cheese, then topped with an array of ingredients such as vegetables, pickles, meats, and sauces. It hails from Turkey but is increasingly popular worldwide for its customizable nature. Nutritionally, a basic kumpir provides a good balance of macronutrients, containing about 133 calories, 3.3 g protein, 20 g carbohydrates, 5 g fat, and 1.3 g fiber per 100 grams. It also contains vital micronutrients like calcium, iron, and a small amount of vitamin C, though toppings can significantly alter its nutritional content.

Health Benefits

• Rich in carbohydrates, kumpir provides energy for daily activities (20 g carbs per 100 g).
• Contains vitamin C, which supports immune health and collagen production (6.7 mg per 100 g).
• Provides calcium for strong bones and teeth (33.3 mg per 100 g).

Dietary Considerations

Allergens: Contains dairy (cheese, butter), gluten (potential from toppings), meat (if added as a topping)

Suitable for: Vegetarian (if no meat toppings), gluten-free (if no gluten-based toppings)

Not suitable for: Vegan (unless dairy is removed), lactose-intolerant (unless dairy is removed)

Selection and Storage

Store raw potatoes in a cool, dark place and consume baked kumpir immediately to maintain texture and freshness.

Common Questions About Kumpir Nutrition

Is Kumpir high in protein?

Kumpir contains approximately 3.33 grams of protein per serving, making it a moderate protein source, especially for a potato-based dish. While it doesn't rank as a protein-rich food, toppings like cheese, yogurt, or beans can increase its protein content significantly.

Can I eat Kumpir on a keto diet?

Kumpir is generally not suitable for a keto diet due to its high carbohydrate content, which is around 20 grams per serving. If you're following a strict keto diet, potatoes are considered too high in carbs and may impede ketosis.

What are the health benefits or concerns of eating Kumpir?

Kumpir provides essential nutrients like fiber (1.33 grams) and a small amount of protein, making it a filling and moderate-calorie food at 133.33 calories per serving. However, due to its high sodium content (266.67 mg) and potential toppings high in fat, it's best to enjoy it in moderation and adjust seasoning or toppings for a healthier option.

What is the recommended portion size for Kumpir?

A standard serving size of Kumpir is close to 1 medium baked potato, which provides approximately 133 calories. For those mindful of their calorie intake or on a specific diet, consider balancing it with lighter toppings like fresh vegetables and lean protein sources.

How does Kumpir compare to other baked potato dishes?

Kumpir is unique because it is mashed with butter and cheese inside the skin, creating a creamy texture. This can add more fat compared to a plain baked potato. However, topping variations make Kumpir customizable, allowing it to be made healthier or more indulgent based on your choice.

Data Sources & Scientific References