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Cretan Etmez Calories
Traditional Cretan flourless, cheesy, savory pie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cretan Etmez (80 g) has 228 calories. That works out to 285 calories per 100 g. It contains 5.8 g of carbs, 9.2 g of protein, 17.7 g of fat and 0.5 g of fiber. Its 0.9 µg of B12 covers 37% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cretan Etmez Nutrition Facts
Selected: 1 piece (medium) · 80 g
228
KCAL / 80G
Carbs
5.8g
· 2% DV
Protein
9.2g
· 18% DV
Fat
17.7g
· 23% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 17% · Fat 72%
Cretan Etmez nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 17.7 g | 23% |
| Saturated fat | 8.96 g | 45% |
| Trans fat | 0.05 g | |
| Sodium | 472 mg | 21% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 9.2 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 Medium Cretan Etmez?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 228 kcal |
| 1 piece (small) | 50 g | 143 kcal |
| 1 slice (thin) | 60 g | 171 kcal |
| 1 slice (thick) | 90 g | 257 kcal |
| 100 g | 100 g | 285 kcal |
| 1 serving (medium) | 100 g | 285 kcal |
| 1 piece (large) | 120 g | 342 kcal |
| 1 serving (large) | 150 g | 428 kcal |
| 1 piece (jumbo) | 160 g | 456 kcal |
Calculated from 285 calories per 100 g.
Frequently Asked Questions About Cretan Etmez
What is Cretan Etmez?
Cretan Etmez is a flourless, savory pie associated with Cretan cooking and made with cheese. It is baked rather than served as a spread, and recipes can vary in their additional ingredients and exact texture.
How do you make Cretan Etmez at home?
Cretan Etmez is made by combining cheese with eggs and baking the mixture until set. Recipes differ, so follow the proportions in the version you choose; letting it rest after baking helps it hold together when sliced.
Why is Cretan Etmez made without flour?
Cretan Etmez does not need flour to form a pie: eggs and cheese help bind the mixture as it cooks. The result is denser and more cheese-forward than a conventional flour-based pie.
Which cheese works best in Cretan Etmez?
A salty, crumbly cheese is a practical choice for Cretan Etmez. Since cheeses vary in saltiness and moisture, taste the mixture before adding extra salt and avoid using a particularly wet cheese without adjusting the recipe.
Is Cretan Etmez served hot or cold?
Cretan Etmez can be served warm or at room temperature. Allowing it to rest briefly after baking makes it easier to slice, while serving it warm keeps the cheese-rich pie soft and aromatic.
What can you serve with Cretan Etmez?
Serve Cretan Etmez with a crisp salad or fresh vegetables to balance its rich, savory flavor. Olives also make a fitting accompaniment, and a slice can work as part of a light lunch or a shared spread.
Can you add herbs to Cretan Etmez?
Yes, some versions of Cretan Etmez include herbs or other additions, though the recipe is not identical everywhere. Use fresh additions sparingly and avoid ingredients that release excess water, which can leave the baked pie soft.
How do you keep Cretan Etmez from falling apart?
Let Cretan Etmez rest after baking before cutting it. The egg-and-cheese mixture needs time to settle; slicing it straight from the oven can make the pieces break apart even when it is fully cooked.
How should you store leftover Cretan Etmez?
Cool leftover Cretan Etmez and refrigerate it in a covered container. Reheat only the portion you plan to eat, and do not leave the pie sitting at room temperature for an extended time.
Can you freeze Cretan Etmez?
Yes, Cretan Etmez can be frozen in airtight, portion-sized packaging once cool. Its texture may be softer after thawing, so defrost it in the refrigerator and reheat it before serving.
Cretan Etmez Vitamins & Minerals
Vitamins
B12
0.88µg · 37% DV
Biotin
6.8µg · 23% DV
B2
0.26mg · 20% DV
Vitamin A
168µg · 19% DV
Minerals
Calcium
256mg · 26% DV
Phosphorus
168mg · 24% DV
Sodium
472mg · 21% DV
Selenium
6.56µg · 12% DV
Potassium ⭐
96mg · 3% DV
Cretan Etmez Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan Etmez
To burn the 228 calories in 1 piece (medium) (80 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 Cretan Etmez?
Cretan Etmez is a flourless savoury pie associated with Cretan cooking, made with cheese and eggs and baked until set. Recipes can vary in the cheeses and other additions, but its rich, tender filling takes the place of a pastry crust.
In Turkey, it can be served in small slices at breakfast, with tea, or as part of a meze spread. For English-speaking readers elsewhere, it also works as a brunch dish or a simple lunch alongside salad and fresh vegetables. It is filling and relatively rich: a 100 g portion provides 285 calories. Pairing a modest slice with crisp greens makes for a lighter plate.
How Nutritious Is Cretan Etmez?
Nutrient density
Medium
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
Low
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 Cretan Etmez Processed?
NOVA 3
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 Cretan Etmez Contain Allergens?
Contains these allergens:
Which Diets Is Cretan Etmez 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
Cretan Etmez Fat Profile
SATURATED
8.96g
MONOUNSATURATED
5.92g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.