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Rich in protein and calcium, strained for thicker texture and higher nutrient concentration
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Birsah strained yogurt (200 g) has 190 calories. That works out to 95 calories per 100 g. It contains 7.2 g of carbs, 17.4 g of protein, 10 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 79% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
190
KCAL / 200G
Carbs
7.2g
· 3% DV
Protein
17.4g
· 35% DV
Fat
10g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 37% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 6.4 g | 32% |
| Trans fat | 0.04 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 17.4 g | 35% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 190 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 piece (small) | 50 g | 48 kcal |
| 100 g | 100 g | 95 kcal |
| 1 cup (small) | 100 g | 95 kcal |
| 1 serving (medium) | 150 g | 143 kcal |
| 1 cup (large) | 300 g | 285 kcal |
| 1 pack (large) | 400 g | 380 kcal |
Calculated from 95 calories per 100 g.
Birsah strained yogurt is yogurt that has had some of its whey removed, giving it a thick, smooth texture. That makes it useful as a dip, spread, or creamy topping, as well as something to eat by itself.
Birsah strained yogurt is similar to Greek yogurt because both are thickened by straining, but they are not necessarily identical. The straining method, texture, and tanginess can differ between products and regional styles.
Yes, Birsah strained yogurt can replace sour cream in many dips, toppings, and cold sauces. It has a tangy flavor and thick texture, though it may taste more distinctly yogurty; avoid boiling it, as yogurt can split under high heat.
Birsah strained yogurt works well in dips, marinades, and creamy sauces, and can be spooned over roasted vegetables or grilled meat. For hot dishes, stir it in off the heat or temper it with a little warm liquid to help prevent curdling.
Yes, you can make a similar thick yogurt at home by draining plain yogurt through a clean, fine cloth in the refrigerator over a bowl. The longer it drains, the thicker it becomes; homemade results may vary with the starting yogurt.
Keep Birsah strained yogurt refrigerated with the lid closed and use a clean spoon each time. Follow the package’s storage and date instructions; discard it if you notice mold, an unusual odor, or other signs of spoilage.
Yes, Birsah strained yogurt can be frozen, but thawing may leave it grainy or watery. Stir it well and use it in cooked sauces, soups, or baking rather than expecting its original smooth texture when served plain.
A small amount of liquid on Birsah strained yogurt is usually whey separating naturally, not a sign that it has spoiled. Stir it back in or pour it off; discard the yogurt if you also see mold or smell an off odor.
No, Birsah strained yogurt should not be assumed to be lactose-free. Straining does not remove all lactose, so people with lactose intolerance may still react; individual tolerance varies.
Yes, Birsah strained yogurt can add moisture and a tender texture to cakes, quick breads, and muffins. Because it is thicker than regular yogurt, loosen it with a little liquid if the recipe depends on a thinner batter.
Vitamins
B12
1.9µg · 79% DV
Biotin
16µg · 53% DV
B2
0.66mg · 51% DV
B5
0.9mg · 18% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
32µg · 21% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
360mg · 11% DV
Sodium
100mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 190 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Birsah strained yogurt is yogurt that has been drained to make it thicker and creamier than regular yogurt. It has a smooth texture and a gently tangy taste. In Turkey, it may be served at breakfast, alongside meals or as a base for dips and cacık; elsewhere, it also works well with fruit, granola or in savoury sauces.
It provides protein and calcium, with 8.7 g of protein per 100 g. Its dense consistency makes a small bowl feel substantial. For a lighter breakfast or snack, pair it with fresh fruit, or add cucumber and herbs for a refreshing savoury side.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.4g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.