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Baked casserole with kashar cheese, rich in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Casserole with Kaşar Cheese (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 15.6 g of carbs, 20.2 g of protein, 23.8 g of fat and 2.4 g of fiber. Its 418 mg of Phosphorus covers 60% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
370
KCAL / 220G
Carbs
15.6g
· 6% DV
Protein
20.2g
· 40% DV
Fat
23.8g
· 31% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 23% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 23.8 g | 31% |
| Saturated fat | 12.98 g | 65% |
| Trans fat | 0.48 g | |
| Sodium | 924 mg | 40% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 20.2 g | 40% |
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) | 220 g | 370 kcal |
| 1 piece (thin) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (small) | 120 g | 202 kcal |
| 1 piece (thick) | 180 g | 302 kcal |
| 1 cup (medium) | 200 g | 336 kcal |
| 1 cup (large) | 280 g | 470 kcal |
| 1 serving (large) | 320 g | 538 kcal |
Calculated from 168 calories per 100 g.
Casserole with Kaşar cheese is a baked dish topped with Kaşar, a Turkish cheese that melts well. The base commonly combines vegetables with meat or chicken, though meat-free versions are also made.
To make casserole with Kaşar cheese, cook your chosen meat or vegetables until nearly tender, transfer them to an ovenproof dish, and scatter grated Kaşar on top. Bake until the filling is hot and the cheese has melted and browned.
Casserole with Kaşar cheese commonly includes grated Kaşar, vegetables such as onion, peppers, or tomatoes, and sometimes meat or chicken. There is no single fixed filling, so recipes vary by household and region.
Yes, cheddar can replace Kaşar in casserole with Kaşar cheese, though the taste will be sharper and the result will no longer have the traditional Kaşar flavor. Choose a cheddar that melts smoothly and grate it before topping the dish.
Add the Kaşar near the end of baking to keep casserole with Kaşar cheese from becoming greasy. Prolonged high heat can make the cheese release oil, so remove the dish once the topping has melted and turned golden.
Serve casserole with Kaşar cheese with a fresh salad, rice, or bread. Since the dish is rich and filling, a crisp, lightly dressed salad is an easy way to balance the meal.
Yes, casserole with Kaşar cheese works well without meat. Use mushrooms, eggplant, zucchini, or a mixture of vegetables for the filling, and cook them until tender before adding the Kaşar topping and baking.
Yes, you can prepare the filling for casserole with Kaşar cheese ahead and refrigerate it in its ovenproof dish. Add the grated Kaşar shortly before baking so the topping stays fresh and melts evenly.
Casserole with Kaşar cheese keeps for about three to four days in the refrigerator when cooled promptly and stored covered. Reheat only the portion you plan to eat, until it is hot all the way through.
Yes, casserole with Kaşar cheese can be frozen, although the vegetables may soften and the cheese texture may change after thawing. Cool it first, freeze it in portions, and reheat thoroughly after defrosting.
Vitamins
B12
0.92µg · 38% DV
B2
0.4mg · 31% DV
Biotin
8.8µg · 29% DV
Vitamin A
202.4µg · 22% DV
Minerals
Phosphorus
418mg · 60% DV
Calcium
546mg · 55% DV
Sodium
924mg · 40% DV
Selenium
19µg · 35% DV
Potassium ⭐
462mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 370 calories in 1 serving (medium) (220 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.
Casserole with Kaşar Cheese is a Turkish baked dish, cooked in a güveç—traditionally an earthenware casserole dish—and finished with kaşar melted over the top. Recipes vary: the base may be made with vegetables, meat or other ingredients, while the cheese brings a savoury, gently tangy flavour and a browned, stretchy topping. The contents underneath are usually tender and moist.
It is served hot as a main course in Turkish homes and restaurants, often with rice, bulgur, bread or a fresh salad. The cheese contributes protein and calcium, making the dish satisfying. For a lighter meal, pair a smaller portion with plenty of salad or choose a vegetable-forward filling.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
12.98g
MONOUNSATURATED
6.82g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.