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Thick, smooth white strained yogurt sits in a shallow bowl, with soft ridges and a slight sheen across its dense, creamy surface.
●Low GI
Birsah· all products

Birsah strained yogurt Calories

Rich in protein and calcium, strained for thicker texture and higher nutrient concentration

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

95kcal

GI

35low

POTASSIUM · 100 G

180mg

FIBER · 100 G

0g

Quick answer

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.

Birsah strained yogurt Nutrition Facts

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%

Birsah strained yogurt nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories190 kcal
Total fat10 g13%
Saturated fat6.4 g32%
Trans fat0.04 g
Sodium100 mg4%
Total carbohydrate7.2 g3%
Fiber0 g0%
Protein17.4 g35%

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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How Many Calories in 1 Cup of Birsah strained yogurt?

ServingAmountCalories
1 cup (medium)200 g190 kcal
1 tablespoon (small)15 g14 kcal
2 tablespoon (medium)30 g29 kcal
1 piece (small)50 g48 kcal
100 g100 g95 kcal
1 cup (small)100 g95 kcal
1 serving (medium)150 g143 kcal
1 cup (large)300 g285 kcal
1 pack (large)400 g380 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Birsah strained yogurt

What is Birsah strained yogurt?

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.

Is Birsah strained yogurt the same as Greek yogurt?

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.

Can I use Birsah strained yogurt instead of sour cream?

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.

How can I use Birsah strained yogurt in cooking?

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.

Can I make Birsah-style strained yogurt at home?

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.

How long does Birsah strained yogurt last after opening?

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.

Can Birsah strained yogurt be frozen?

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.

Why is there liquid on top of Birsah strained yogurt?

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.

Is Birsah strained yogurt lactose-free?

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.

Can Birsah strained yogurt be used in baking?

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.

Birsah strained yogurt Vitamins & Minerals

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

Birsah strained yogurt Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

2.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Birsah strained yogurt

To burn the 190 calories in 1 cup (medium) (200 g):

🚶

47min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Birsah strained yogurt?

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.

How Nutritious Is Birsah strained yogurt?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

44/ 100

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.

Is Birsah strained yogurt Processed?

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.

Does Birsah strained yogurt Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Birsah strained yogurt Good For?

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

Birsah strained yogurt Fat Profile

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.