Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 213 | 12.0 | 11.0 | 16.6 |
| Small serving, 200 g | 426 | 24.0 | 22.0 | 33.2 |
| Serving, 300 g | 639 | 36.0 | 33.0 | 49.8 |
| Large serving, 450 g | 959 | 54.0 | 49.5 | 74.7 |
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The table shows an average recipe. Take a photo of your serving: we'll work out the ingredients, macros and FoodMate Score of exactly that plate. Free, no sign-up, the photo isn't stored.
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 290 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Boiled lamb | 120 g | 348 |
| Boiled dough sheets | 130 g | 230 |
| Onion in broth (tuzluk) | 40 g | 30 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| With lamb | 639 kcal |
| With beef | 580 kcal |
| Less dough, more onion | 560 kcal |
| With a bowl of sorpa broth, 250 ml | 699 kcal |
| With horse meat and kazy | 700 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin B12 | 3 mcg | 125% |
| Zinc | 5.5 mg | 50% |
| Iron | 3.5 mg | 25% |
| Selenium | 22 mcg | 40% |
| Niacin (B3) | 7 mg | 44% |
How many calories are in beshbarmak
100 g of lamb beshbarmak contain about 213 kcal: 12 g of protein, 11 g of fat and 16.6 g of carbs. A 300 g serving is 639 kcal, almost a third of the daily intake. Beshbarmak is served on a big platter, and at a feast it's easy to eat more, so count what ends up on your plate.
Which meat is lightest
Traditionally beshbarmak is made with lamb or horse meat, sometimes with beef. Beef is the leanest option, about 60 kcal lighter per serving. Horse meat with kazy, a fatty horse sausage, adds calories. Sorpa, the rich broth the meat was cooked in, also counts: a bowl is about 60 kcal.
What beshbarmak offers
Beshbarmak provides plenty of complete protein, vitamin B12, zinc and iron, all from the meat. The dough brings carbs and the onion a few vitamins. The main downside is almost no vegetables or fiber, so serve it with a fresh vegetable salad or radish.
Beshbarmak on a diet
In a calorie deficit you can still have beshbarmak if you take a small serving, trim visible fat and use less dough. Eating the salad first and the meat second also helps. Sorpa can be sipped from a small bowl - it warms and satisfies, but it has calories too.
How to count your portion
Every family uses its own ratio of meat to dough, so 213 kcal per 100 g is a guide. Take a photo of your plate in MyFoodMate AI and the app will estimate the meat, dough and onion separately.