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Cokelek sondurmesi Calories
Traditional curd cheese dish, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cokelek sondurmesi (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 6.1 g of carbs, 14.1 g of protein, 12.1 g of fat and 0.6 g of fiber. Its 0.9 µg of B12 covers 39% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Cokelek sondurmesi Nutrition Facts
Selected: 1 serving (medium) · 150 g
192
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
14.1g
· 28% DV
Fat
12.1g
· 16% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 30% · Fat 57%
Cokelek sondurmesi nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 7.05 g | 35% |
| Trans fat | 0.27 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 14.1 g | 28% |
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 Cokelek sondurmesi?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 192 kcal |
| 1 tablespoon (shredded) | 20 g | 26 kcal |
| 2 tablespoon (shredded) | 40 g | 51 kcal |
| 1 piece (small) | 60 g | 77 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 100 g | 128 kcal |
| 1 cup (diced) | 180 g | 230 kcal |
| 1 serving (large) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Cokelek sondurmesi
What is Cokelek sondurmesi?
Cokelek sondurmesi is a Turkish dish made by warming çökelek, a fresh curd cheese, in a pan, commonly with onion and peppers. Home versions may include tomato or different seasonings, and it is often served as a savory meal or breakfast dish.
How do you make Cokelek sondurmesi?
To make Cokelek sondurmesi, soften chopped onion and peppers in a little oil, then stir in çökelek until it is hot. Keep the pan over moderate heat and avoid prolonged cooking, which can make the curds dry and crumbly.
Where does Cokelek sondurmesi come from?
Cokelek sondurmesi is a traditional Turkish home-style dish rather than a recipe with one universally agreed place of origin. Its ingredients and preparation vary by household and region, reflecting the widespread use of çökelek in Turkish cooking.
What is the difference between Cokelek sondurmesi and menemen?
Cokelek sondurmesi is centered on çökelek curds, while menemen is a dish of eggs cooked with tomatoes and peppers. Some cooks add egg to Cokelek sondurmesi, but that does not make egg a required ingredient.
Is Cokelek sondurmesi eaten for breakfast?
Yes, Cokelek sondurmesi is commonly served warm for breakfast. It pairs well with bread and other breakfast foods such as olives and fresh vegetables; bringing it to the table straight from the pan keeps the curds moist.
Can you add tomatoes to Cokelek sondurmesi?
Yes, tomatoes can be added to Cokelek sondurmesi, although they are not included in every version. Cook the tomatoes until some of their liquid evaporates before stirring in the çökelek, so the finished dish does not become watery.
Can Cokelek sondurmesi be made with eggs?
Yes, you can make Cokelek sondurmesi with eggs, but eggs are an optional variation rather than an essential ingredient. Stir in the eggs after warming the çökelek and cook until the eggs are fully set.
Can you use ricotta instead of çökelek in Cokelek sondurmesi?
Yes, ricotta can stand in for çökelek in Cokelek sondurmesi, but the result will be milder and usually softer. Drain excess liquid first, and season the dish to taste because çökelek can have a tangier, saltier flavor.
How long does Cokelek sondurmesi keep in the refrigerator?
Cokelek sondurmesi keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and take out only the portion you plan to eat rather than repeatedly warming the whole batch.
How do you reheat Cokelek sondurmesi without drying it out?
Reheat Cokelek sondurmesi gently in a pan over low heat, stirring until it is hot throughout. If the curds look dry, add a small splash of water or a little oil; high heat and prolonged cooking can toughen them.
Cokelek sondurmesi Vitamins & Minerals
Vitamins
B12
0.93µg · 39% DV
B2
0.32mg · 25% DV
Vitamin A
123µg · 14% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
213mg · 30% DV
Calcium
252mg · 25% DV
Sodium
513mg · 22% DV
Selenium
10µg · 18% DV
Potassium ⭐
177mg · 5% DV
Cokelek sondurmesi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cokelek sondurmesi
To burn the 192 calories in 1 serving (medium) (150 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 Cokelek sondurmesi?
Cokelek sondurmesi is a Turkish home-style dish made by warming çökelek, a fresh, crumbly curd cheese, in a pan. A little oil or butter is often used, while additions such as onion, pepper and spices vary from one household or region to another.
It is usually served warm, often at breakfast, with bread; fresh tomatoes and herbs make easy accompaniments. Its gently tangy, savoury flavour and soft, slightly grainy texture make it a hearty choice. The dish is a useful source of protein, with 9.4 g per 100 g. For a lighter serving, use less cooking fat and pair it with a generous portion of fresh vegetables.
How Nutritious Is Cokelek sondurmesi?
Nutrient density
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 Cokelek sondurmesi 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 Cokelek sondurmesi Contain Allergens?
Contains these allergens:
Which Diets Is Cokelek sondurmesi 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
✓ Suitable
Low FODMAP
— Not suitable
Cokelek sondurmesi Fat Profile
SATURATED
7.05g
MONOUNSATURATED
3.15g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.