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Traditional Turkish çökelek cheese, high protein and calcium, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Cokerek (30 g) has 29 calories. That works out to 95 calories per 100 g. It contains 1.1 g of carbs, 5.6 g of protein, 0.5 g of fat and 0 g of fiber. Its 135 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
5.6g
· 11% DV
Fat
0.5g
· 1% 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 14% · Protein 72% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 g | 11% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 3 tablespoon (large) | 45 g | 43 kcal |
| 1 piece (small) | 50 g | 48 kcal |
| 1 serving (medium) | 60 g | 57 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (large) | 100 g | 95 kcal |
| 1 serving (large) | 100 g | 95 kcal |
| 1 cup (medium) | 120 g | 114 kcal |
Calculated from 95 calories per 100 g.
Cokerek is a traditional Turkish fresh cheese with a soft, crumbly texture. It is commonly made by heating soured yogurt, ayran, or the liquid left from these foods until the curds separate; local methods can produce different textures and flavors.
Cokerek can be eaten on its own or added to meals. Crumble it over bread with herbs and olive oil, fold it into savory pastries, or add it to salads and cooked vegetable dishes.
Cokerek usually tastes mildly tangy and dairy-rich, with a crumbly texture. Its sharpness and saltiness vary with the regional recipe and how it is made, so taste it before seasoning a dish that includes it.
You can use Cokerek in some recipes instead of ricotta, especially savory fillings, but the result will be tangier and more crumbly. If it is very wet, drain it first; if it is dry, mixing in a little yogurt can soften it.
Cokerek is generally made from soured yogurt or ayran, while Turkish lor is commonly made by heating whey left over from cheesemaking. Both are fresh and crumbly, but their flavor, moisture, and production methods are not identical.
Yes, Cokerek works well in cooked dishes. Add it to pastry fillings, gözleme, or savory pancakes; for a softer result, stir it into the filling near the end rather than cooking it for a long time.
Keep opened Cokerek in a sealed container in the refrigerator and use a clean utensil each time. Since it is a fresh cheese, use it within a few days, or follow the package’s storage directions if they give a shorter period.
Yes, you can freeze Cokerek, although thawing may make it drier, more crumbly, or watery. Freeze it in small airtight portions and use thawed Cokerek in cooked dishes such as pastry fillings rather than expecting its original texture.
Yes, Cokerek can make a satisfying breakfast addition because it is protein-rich. Pair it with bread, vegetables, or eggs; check its saltiness before adding extra salt to the rest of the meal.
Yes, Cokerek is suitable for börek filling. Crumble it and combine it with herbs such as parsley; drain it first if it is wet so excess moisture does not make the pastry soggy.
Vitamins
B12
0.21µg · 9% DV
B2
0.11mg · 8% DV
B5
0.15mg · 3% DV
Vitamin A
18µg · 2% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
90mg · 13% DV
Sodium
180mg · 8% DV
Selenium
2.1µg · 4% DV
Potassium ⭐
36mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 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.
Cokerek is a traditional Turkish fresh curd cheese, usually made by heating and straining soured yogurt or ayran. The result is typically white, crumbly and mildly tangy, though its moisture and texture vary with the region and the maker.
In Turkey, it is often served at breakfast with bread, tomatoes and herbs, sometimes dressed with olive oil. It also works well as a filling for gözleme or börek. Cokerek is notably high in protein and relatively low in fat: per 100 g, it provides 18.5 g of protein and 1.5 g of fat. Pair it with vegetables and whole-grain bread for a simple, satisfying meal; if it tastes salty, go easy on extra salt in the dish.
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.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.3g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.