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Çökelek spread Calories
Traditional high-protein dairy spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Çökelek spread (30 g) has 50 calories. That works out to 165 calories per 100 g. It contains 1.3 g of carbs, 4.4 g of protein, 3 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Çökelek spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
50
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
4.4g
· 9% DV
Fat
3g
· 4% 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 10% · Protein 35% · Fat 55%
Çökelek spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0.06 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.4 g | 9% |
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 Çökelek spread?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 50 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 1 slice (thick) | 20 g | 33 kcal |
| 3 tablespoon (large) | 45 g | 74 kcal |
| 1 serving (small) | 50 g | 83 kcal |
| 1 piece (whole) | 60 g | 99 kcal |
| 1 serving (medium) | 75 g | 124 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (large) | 100 g | 165 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Çökelek spread
What is çökelek spread?
Çökelek spread is a Turkish-style spread made with çökelek, a fresh, crumbly dairy product, mixed with seasonings and often oil. Recipes vary, so some versions are herb-forward while others use garlic or chilli.
How do you eat çökelek spread?
Çökelek spread is usually eaten cold, spread on bread or served as part of a breakfast or meze table. It also works as a dip for sliced vegetables or as a filling for wraps.
What does çökelek spread taste like?
Çökelek spread tastes tangy and savory, with a fresh dairy flavor and a crumbly-to-creamy texture. Its exact heat and richness depend on the seasoning and how much oil is mixed in.
How is çökelek spread different from cottage cheese?
Çökelek spread is a seasoned preparation, while cottage cheese is generally sold plain and moist. The base cheeses are not identical, and çökelek spread often has added herbs, spices, or oil that change its flavor and texture.
Can you use çökelek spread as a substitute for labneh?
Yes, çökelek spread can replace labneh in sandwiches, dips, or savory toppings, but it is usually more crumbly and strongly seasoned. For a smoother, milder substitute, stir it with a little plain yogurt.
How do you make çökelek spread at home?
To make çökelek spread, mash çökelek with a little olive oil and seasonings until it reaches a spreadable texture. Garlic, chilli, and chopped herbs are common additions, but you can adjust them to suit the dish.
How long does homemade çökelek spread last in the fridge?
Homemade çökelek spread keeps for about three days in a sealed container in the refrigerator. Use a clean utensil each time and return it promptly to the fridge rather than leaving it out during a meal.
Can you freeze çökelek spread?
Freezing çökelek spread is not recommended because thawing can make the mixture watery or grainy. Its texture is best when freshly made, so prepare a small amount and keep it refrigerated instead.
Can çökelek spread be used in börek?
Yes, çökelek spread can be used as a savory börek filling. Drain any excess moisture first, then spread it in a thin layer so the pastry does not become soggy; herbs can complement the filling.
Is çökelek spread a good breakfast choice for keeping you full?
Yes, çökelek spread can make breakfast more filling because it provides protein and pairs well with bread and vegetables. Build the meal around a sensible bread portion and add fresh produce for variety.
Çökelek spread Vitamins & Minerals
Vitamins
B12
0.26µg · 11% DV
B2
0.08mg · 6% DV
Biotin
0.96µg · 3% DV
Vitamin A
28.5µg · 3% DV
Minerals
Phosphorus
71mg · 10% DV
Calcium
84mg · 8% DV
Sodium
156mg · 7% DV
Selenium
2.85µg · 5% DV
Potassium ⭐
35mg · 1% DV
Çökelek spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Çökelek spread
To burn the 50 calories in 2 tablespoon (medium) (30 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 Çökelek spread?
Çökelek spread is a Turkish-style dairy spread made by mashing çökelek, a fresh curd cheese; its seasoning and texture can vary between households and regions. Herbs or spices may be added, and the mixture is softened until easy to spread.
In Turkey, it is often served at breakfast on bread, alongside tomatoes and cucumbers, or as part of a meze table. It also makes a savoury snack with tea. The spread is protein-rich, with 14.5 g of protein per 100 g. Pair it with fresh vegetables for a lighter meal, and go easy on any added oil if you prefer a less rich version.
How Nutritious Is Çökelek spread?
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 Çökelek spread 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 Çökelek spread Contain Allergens?
Contains these allergens:
Which Diets Is Çökelek spread 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
Çökelek spread Fat Profile
SATURATED
1.83g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.