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Fat-free cokelek cheese Calories
Fat-free, high-protein, low-calorie, traditional Turkish cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Fat-free cokelek cheese (40 g) has 32 calories. That works out to 80 calories per 100 g. It contains 1 g of carbs, 7 g of protein, 0.2 g of fat and 0 g of fiber. Its 128 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Fat-free cokelek cheese Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
32
KCAL / 40G
Carbs
1g
· 0% DV
Protein
7g
· 14% DV
Fat
0.2g
· 0% 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 12% · Protein 83% · Fat 5%
Fat-free cokelek cheese nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7 g | 14% |
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 2 Tablespoons of Fat-free cokelek cheese?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 32 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 1 piece (medium) | 50 g | 40 kcal |
| 3 tablespoon (large) | 60 g | 48 kcal |
| 1 serving (medium) | 60 g | 48 kcal |
| 100 g | 100 g | 80 kcal |
| 1 cup (large) | 120 g | 96 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Fat-free cokelek cheese
What is fat-free cokelek cheese?
Fat-free cokelek cheese is a fresh Turkish cheese made by heating and draining soured dairy, often yogurt, ayran, or whey. It is typically crumbly rather than stretchy, and its tanginess and saltiness vary by region and producer.
How do you eat fat-free cokelek cheese?
Fat-free cokelek cheese is commonly crumbled over bread or served with tomatoes, cucumbers, and herbs. You can season it with pepper or dried herbs, or mix it into eggs; taste it first because some versions are already salty.
What is the difference between fat-free cokelek cheese and lor cheese?
Fat-free cokelek cheese is often made by heating yogurt, ayran, or their strained liquid, while lor is commonly made from the whey left after cheesemaking. Both are fresh and crumbly, but their flavor and texture differ with the recipe.
How is fat-free cokelek cheese made?
Fat-free cokelek cheese is made by heating low-fat sour dairy, such as yogurt or ayran, until curds separate, then draining them. Traditional methods vary across Turkey, so the finished cheese can be tangier, drier, or saltier depending on how it is prepared.
Can you use fat-free cokelek cheese in börek?
Yes, fat-free cokelek cheese works well as a börek filling, often mixed with herbs or egg. It does not melt into a stretchy layer like some cheeses, so combining it with moist ingredients helps keep the filling from becoming too dry.
Does fat-free cokelek cheese melt?
No, fat-free cokelek cheese usually does not melt into a smooth, stretchy texture. It may soften, crumble, or release moisture when heated, which makes it better suited to fillings and mixed dishes than to recipes that depend on melted cheese.
How should you store fat-free cokelek cheese?
Keep fat-free cokelek cheese in a clean, sealed container in the refrigerator and use a clean utensil each time. Follow the package’s use-by date and after-opening directions; homemade cheese should be used promptly because it has no standardized shelf life.
Can you freeze fat-free cokelek cheese?
Yes, fat-free cokelek cheese can be frozen, but it may become drier and more crumbly after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and use it in cooked fillings or dishes where a change in texture matters less.
Can fat-free cokelek cheese replace cottage cheese?
Yes, fat-free cokelek cheese can replace cottage cheese in many savory recipes, especially fillings and dips. It is usually drier and tangier, so mash it with a little yogurt if you need a softer texture, and adjust the added salt after tasting.
Is fat-free cokelek cheese good for weight loss?
Fat-free cokelek cheese can fit into a weight-loss meal because it provides protein in a relatively light serving, but it does not cause weight loss on its own. Pairing it with vegetables or whole-grain bread can make a more filling meal.
Fat-free cokelek cheese Vitamins & Minerals
Vitamins
B12
0.32µg · 13% DV
B2
0.14mg · 11% DV
B5
0.2mg · 4% DV
Biotin
1µg · 3% DV
Minerals
Phosphorus
128mg · 18% DV
Calcium
168mg · 17% DV
Sodium
260mg · 11% DV
Selenium
2.8µg · 5% DV
Potassium ⭐
44mg · 1% DV
Fat-free cokelek cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-free cokelek cheese
To burn the 32 calories in 2 tablespoon (medium) (40 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 Fat-free cokelek cheese?
Fat-free cokelek cheese is a traditional Turkish fresh curd cheese, made by heating fermented dairy such as yoghurt or ayran and draining the curds. Its texture and saltiness vary by region and recipe, and it is generally eaten fresh.
Mildly tangy and crumbly, it is often served at breakfast with bread, tomatoes and herbs, or used as a filling for börek and gözleme. It also works well spooned over a salad or mixed with chopped parsley and dill. This is a lean, protein-rich choice: a 100 g portion provides 17.5 g of protein and just 0.5 g of fat. Pair it with vegetables and wholegrain bread for a simple meal, or add a little olive oil if you prefer a richer finish.
How Nutritious Is Fat-free cokelek cheese?
Nutrient density
Very 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.
Satiety score
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.
Is Fat-free cokelek cheese 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 Fat-free cokelek cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fat-free cokelek cheese 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
Fat-free cokelek cheese Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.