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Cheese-Free Muhlama Calories
A warm Black Sea dish made with cornmeal, butter, and water, without cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cheese-Free Muhlama (200 g) has 310 calories. That works out to 155 calories per 100 g. It contains 20.4 g of carbs, 3.6 g of protein, 23.2 g of fat and 1.6 g of fiber. Its 170 µg of Vitamin A covers 19% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Cheese-Free Muhlama Nutrition Facts
Selected: 1 serving (medium) · 200 g
310
KCAL / 200G
Carbs
20.4g
· 7% DV
Protein
3.6g
· 7% DV
Fat
23.2g
· 30% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 5% · Fat 68%
Cheese-Free Muhlama nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | |
| Total fat | 23.2 g | 30% |
| Saturated fat | 14.2 g | 71% |
| Trans fat | 0.7 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.6 g | 6% |
| Protein | 3.6 g | 7% |
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 Serving of Cheese-Free Muhlama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 310 kcal |
| 1 teaspoon (small) | 5 g | 8 kcal |
| 1 tablespoon (medium) | 15 g | 23 kcal |
| 100 g | 100 g | 155 kcal |
| ½ cup (small) | 100 g | 155 kcal |
| 1 serving (small) | 150 g | 233 kcal |
| 1 cup (medium) | 200 g | 310 kcal |
| 1 serving (large) | 250 g | 388 kcal |
| 1 bottle (large) | 300 g | 465 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Cheese-Free Muhlama
What is cheese-free muhlama?
Cheese-free muhlama is a warm Black Sea dish made by cooking cornmeal with butter and water, without cheese. Its short ingredient list makes it a minimally processed dish, but it has a softer, porridge-like texture rather than the stretchy pull of cheese-filled versions.
How do you make cheese-free muhlama?
To make cheese-free muhlama, briefly toast cornmeal in melted butter, then gradually stir in water. Keep stirring over low heat until the mixture thickens and turns smooth. The basic version needs no cheese or extra packaged ingredients.
Is cheese-free muhlama the same as kuymak?
Not exactly: cheese-free muhlama leaves out the cheese commonly used in many kuymak recipes. The names and ingredients overlap across Black Sea regions, though, so the distinction is not universal; some households use “muhlama” and “kuymak” interchangeably.
Why is cheese left out of cheese-free muhlama?
Cheese is left out by design, creating a version for people who do not want cheese or do not have it on hand. Without cheese, the dish loses the salty, tangy flavor and stretchy texture that define many traditional muhlama recipes.
What kind of cornmeal works best for cheese-free muhlama?
Fine or medium-ground cornmeal works well for cheese-free muhlama. Fine meal produces a smoother, softer texture, while coarser meal stays more grainy and may need longer cooking to soften fully. Avoid adding the water all at once.
How do you keep cheese-free muhlama from getting lumpy?
For smooth cheese-free muhlama, add the water gradually while stirring constantly, rather than pouring it in all at once. Toasting the cornmeal in butter first also helps it combine evenly; cook over low heat until the mixture thickens.
Can you use milk instead of water in cheese-free muhlama?
Yes, milk can replace some or all of the water in cheese-free muhlama, giving it a richer taste and creamier texture. Stir it in gradually over low heat and watch the pan closely, since milk can scorch more easily than water.
What do you serve with cheese-free muhlama?
Cheese-free muhlama is best served hot with bread for scooping. It can be part of a breakfast spread or served as a simple warm dish; the plain cornmeal-and-butter flavor pairs naturally with tea and other savory breakfast foods.
Can you reheat cheese-free muhlama?
Yes, you can reheat cheese-free muhlama in a pan over low heat. It firms up as it cools, so stir in a little water while warming it until it loosens. It is most enjoyable freshly cooked, before the texture sets.
Where does cheese-free muhlama come from?
Cheese-free muhlama is a variation of muhlama, a dish associated with Turkey’s Black Sea cuisine. Regional names and recipes vary, and many familiar versions include cheese; this one keeps the cornmeal-and-butter base but omits it.
Cheese-Free Muhlama Vitamins & Minerals
Vitamins
Vitamin A
170µg · 19% DV
B1
0.14mg · 12% DV
B2
0.1mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Sodium
360mg · 16% DV
Copper
0.08mg · 9% DV
Phosphorus
62mg · 9% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
86mg · 3% DV
Cheese-Free Muhlama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese-Free Muhlama
To burn the 310 calories in 1 serving (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.
What is Cheese-Free Muhlama?
Cheese-free muhlama is a warm dish from Turkey’s eastern Black Sea region, made by cooking cornmeal with butter and water. Without cheese, it lacks the stretchy quality of the better-known version, but still thickens into a soft, spoonable dish with a toasted corn aroma.
In its home region it is often served hot at breakfast, with bread for scooping; it can also make a simple meal at other times of day. Its nutritional profile is mostly fat and carbohydrate, with little protein: it provides 11.6 g of fat per 100 g. A modest serving pairs well with fresh tomatoes or greens, which add a crisp, refreshing contrast.
How Nutritious Is Cheese-Free Muhlama?
Nutrient density
Low
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
Low
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 Cheese-Free Muhlama 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 Cheese-Free Muhlama Contain Allergens?
Contains these allergens:
Which Diets Is Cheese-Free Muhlama Good For?
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
— Not suitable
Low FODMAP
— Not suitable
Cheese-Free Muhlama Fat Profile
SATURATED
14.2g
MONOUNSATURATED
6g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.