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Çökeretli Katma Calories
Traditional Turkish salad with çökelek cheese, bulgur, and spices
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Çökeretli Katma (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 21.6 g of carbs, 9 g of protein, 5 g of fat and 3.7 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Çökeretli Katma Nutrition Facts
Selected: 1 serving (medium) · 120 g
174
KCAL / 120G
Carbs
21.6g
· 8% DV
Protein
9g
· 18% DV
Fat
5g
· 6% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 22% · Fat 26%
Çökeretli Katma nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.01 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 3.7 g | 13% |
| Protein | 9 g | 18% |
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 Çökeretli Katma?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 174 kcal |
| 1 piece (small) | 60 g | 87 kcal |
| 1 serving (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (medium) | 100 g | 145 kcal |
| 1 cup (medium) | 150 g | 218 kcal |
| 1 serving (large) | 180 g | 261 kcal |
| 2 serving (double) | 240 g | 348 kcal |
| 1 bottle (large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Çökeretli Katma
What is Çökeretli Katma?
Çökeretli Katma is a traditional Turkish salad made with çökelek cheese, bulgur, and spices. It combines the grain’s hearty texture with the cheese’s soft, tangy character, though additions can vary between household recipes.
How do you make Çökeretli Katma?
To make Çökeretli Katma, prepare the bulgur, let it cool, then gently mix it with çökelek and spices. Cooling the grain first helps keep the cheese from softening too much and preserves the salad’s texture.
What kind of cheese goes in Çökeretli Katma?
Çökelek cheese is the characteristic cheese in Çökeretli Katma. It is a fresh Turkish cheese made from strained yogurt or whey, with a crumbly texture; it is not the same as ricotta or cottage cheese.
Is Çökeretli Katma served as a main dish or a side?
Çökeretli Katma can be served either as a light meal or as a side salad. Its bulgur and cheese make it more substantial than a simple leafy salad, so it pairs well with grilled vegetables or meat.
Is Çökeretli Katma the same as Turkish kisir?
No, Çökeretli Katma is not the same as kisir. Both may include bulgur, but çökelek cheese defines Çökeretli Katma, while kisir is typically seasoned with pepper paste, lemon, and herbs.
Can you use another cheese instead of çökelek in Çökeretli Katma?
You can substitute another crumbly fresh cheese in Çökeretli Katma, but the flavor will change. Choose a mild, tangy cheese with a similar moist, crumbly texture rather than a hard cheese that will not blend into the bulgur.
Does Çökeretli Katma have to be eaten cold?
No, Çökeretli Katma does not have to be chilled, but it is usually served cold or at room temperature. If the bulgur is warm, cool it before mixing in the çökelek so the cheese keeps its texture.
Can Çökeretli Katma be made ahead?
Yes, you can prepare Çökeretli Katma ahead and keep it covered in the refrigerator. For the freshest texture, mix in the çökelek close to serving time if your recipe includes very moist ingredients.
How should leftover Çökeretli Katma be stored?
Store leftover Çökeretli Katma in a covered container in the refrigerator and do not leave it out for an extended period. Because it contains fresh cheese and prepared bulgur, chill leftovers promptly and eat them soon.
Çökeretli Katma Vitamins & Minerals
Vitamins
Vitamin K
21.6µg · 18% DV
B2
0.16mg · 12% DV
Vitamin A
84µg · 9% DV
Vitamin C
8.4mg · 9% DV
Minerals
Manganese
0.46mg · 20% DV
Phosphorus
132mg · 19% DV
Sodium
408mg · 18% DV
Copper
0.16mg · 18% DV
Potassium ⭐
252mg · 7% DV
Çökeretli Katma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Çökeretli Katma
To burn the 174 calories in 1 serving (medium) (120 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 Çökeretli Katma?
Çökeretli Katma is a traditional Turkish salad made with çökelek, a fresh, crumbly cheese, bulgur and spices. The cheese brings a gently tangy, savoury note, while bulgur gives the salad a pleasantly substantial texture. Recipes vary from household to household, but it is generally served cool or at room temperature.
In Turkey, it can be part of a home-cooked lunch or dinner, either as a light dish on its own or alongside other salads and meze. Bulgur contributes carbohydrates and fibre, and çökelek adds protein, making it more filling than a simple leafy salad. For a lighter meal, serve it with extra seasonal greens; taste before adding salt, since the cheese can already be salty.
How Nutritious Is Çökeretli Katma?
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 Çökeretli Katma 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 Çökeretli Katma Contain Allergens?
Contains these allergens:
Which Diets Is Çökeretli Katma Good For?
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
Çökeretli Katma Fat Profile
SATURATED
1.92g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.