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High-protein, high-calcium, salty and rich traditional melted cheese dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Black Sea style melted cheese (120 g) has 384 calories. That works out to 320 calories per 100 g. It contains 3 g of carbs, 23.4 g of protein, 31.2 g of fat and 0 g of fiber. Its 744 mg of Calcium covers 74% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
384
KCAL / 120G
Carbs
3g
· 1% DV
Protein
23.4g
· 47% DV
Fat
31.2g
· 40% 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 3% · Protein 24% · Fat 73%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 384 kcal | |
| Total fat | 31.2 g | 40% |
| Saturated fat | 19.44 g | 97% |
| Trans fat | 0.96 g | |
| Sodium | 1176 mg | 51% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 serving (medium) | 120 g | 384 kcal |
| 1 tablespoon (small) | 20 g | 64 kcal |
| 1 piece (thin) | 30 g | 96 kcal |
| 2 tablespoon (double) | 40 g | 128 kcal |
| 1 piece (thick) | 50 g | 160 kcal |
| 1 serving (small) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 1 cup (shredded) | 150 g | 480 kcal |
| 1 serving (large) | 180 g | 576 kcal |
Calculated from 320 calories per 100 g.
Black Sea style melted cheese is a hot, stretchy cheese dish traditionally made in a pan with butter and, in some recipes, cornmeal. It is served straight from the pan while the cheese is still soft and stringy.
Black Sea style melted cheese is commonly made with kolot, a regional cheese that melts well. Other stretchy melting cheeses can work, but choose one that softens smoothly rather than releasing a lot of oil.
To make Black Sea style melted cheese, melt butter in a pan, briefly cook cornmeal if your recipe uses it, then add the cheese. Stir gently over low heat until melted and stretchy, and serve immediately.
Black Sea style melted cheese is related to kuymak and mıhlama, but recipes can differ in how much cornmeal they use. Kuymak and mıhlama typically rely on cornmeal as a defining ingredient, while this dish puts melted cheese more prominently at the center.
Black Sea style melted cheese may not stretch if the cheese is not suited to melting or the pan is too hot. Use a good melting cheese, keep the heat low after adding it, and warm it gently rather than letting it fry.
Black Sea style melted cheese is usually served hot with bread for dipping; cornbread is a fitting regional choice. Its rich, salty taste also pairs well with simple, unsalted sides rather than other heavily seasoned foods.
Yes, Black Sea style melted cheese can be made without cornmeal for a more cheese-forward result. Melt the cheese with butter over low heat, stirring gently; the finished dish will be less thick than versions that include cornmeal.
Black Sea style melted cheese can turn oily when it is heated too quickly or for too long, causing the fat to separate from the cheese. Use low heat and take the pan off the stove as soon as the cheese melts.
Yes, you can reheat leftover Black Sea style melted cheese after storing it covered in the refrigerator. It firms up as it cools, so warm it gently in a pan with a small splash of water or milk, stirring until soft.
To make Black Sea style melted cheese lighter, use less butter and a moderate amount of cheese, and avoid adding extra butter at the end. Serve a smaller portion with bread and fresh vegetables instead of making the dish richer.
Vitamins
B12
1.32µg · 55% DV
Vitamin A
312µg · 35% DV
B2
0.38mg · 29% DV
Biotin
4.2µg · 14% DV
Minerals
Calcium
744mg · 74% DV
Phosphorus
504mg · 72% DV
Sodium
1176mg · 51% DV
Zinc
3.24mg · 29% DV
Potassium ⭐
114mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 384 calories in 1 serving (medium) (120 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.
Black Sea style melted cheese is a hot dish from Turkey’s Black Sea region, usually made by melting a local cheese such as kolot with butter in a pan. Some versions include a little cornmeal to thicken the mixture, and recipes vary with the cheese used.
Served straight from the pan while stretchy, it is a hearty breakfast or shared dish in the region, usually eaten with bread. Outside Turkey, crusty bread or toast makes an easy accompaniment; fresh tomatoes or greens balance its richness. It provides substantial protein and calcium, but is also rich in fat and can be salty. For a lighter meal, keep the portion modest and add plenty of fresh vegetables.
Medium
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 3
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
19.44g
MONOUNSATURATED
8.52g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.