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Traditional fermented dairy food
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Döl (240 g) has 146 calories. That works out to 61 calories per 100 g. It contains 11.3 g of carbs, 8.4 g of protein, 7.9 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
146
KCAL / 240G
Carbs
11.3g
· 4% DV
Protein
8.4g
· 17% DV
Fat
7.9g
· 10% 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 30% · Protein 22% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.24 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.4 g | 17% |
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 |
|---|---|---|
| 1 cup (medium) | 240 g | 146 kcal |
| 1 tablespoon (mini) | 15 g | 9 kcal |
| 2 tablespoon (small) | 30 g | 18 kcal |
| 100 g | 100 g | 61 kcal |
| ½ cup (half) | 120 g | 73 kcal |
| 1 serving (medium) | 200 g | 122 kcal |
| 1 bottle (small) | 250 g | 153 kcal |
| 1.5 cup (large) | 360 g | 220 kcal |
Calculated from 61 calories per 100 g.
Döl is a traditional fermented dairy food. Its preparation can vary by local tradition, so products called Döl may differ in texture and other characteristics rather than following one standardized recipe.
Döl is made by fermenting milk. Traditional methods and fermentation conditions may vary, so a single exact recipe or starter culture should not be assumed for every version of the food.
Döl may taste mildly sour because it is fermented. Its tanginess and texture can vary with the milk and the method used, so one version may taste sharper or feel thicker than another.
No, not necessarily. Both are fermented dairy foods, but Döl is a traditional product in its own right, and its preparation and local characteristics may differ from those of yogurt.
Döl can be served on its own or alongside bread and other foods. Since its flavor and texture vary, try it plain first to see whether it works best as a side, dip, or part of a meal.
Yes, Döl can be used in cold dishes and sauces. For hot dishes, stir it in near the end of cooking and avoid prolonged boiling, which can cause fermented dairy to separate.
Keep Döl covered in the refrigerator and avoid leaving it at room temperature for extended periods. Follow the package instructions after opening, since storage life can vary between products.
Yes, but freezing may change Döl’s texture, making it separate or grainy after thawing. Thawed Döl may work better in cooked dishes than eaten plain; thaw it in the refrigerator.
Fermentation involves microorganisms, but it does not guarantee that live probiotic cultures remain in the finished Döl. The production method and any heat treatment can affect whether cultures are still present.
Not necessarily without symptoms: fermentation does not make Döl lactose-free, and some lactose may remain. If you are sensitive, try only a small amount or avoid it if it triggers symptoms.
Vitamins
B12
1.08µg · 45% DV
B2
0.43mg · 33% DV
Biotin
7.68µg · 26% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
38µg · 25% DV
Selenium
6µg · 11% DV
Potassium ⭐
360mg · 11% DV
Sodium
110mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 146 calories in 1 cup (medium) (240 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.
Döl is a traditional fermented dairy food made from milk. Depending on local preparation, it may be pourable or thick enough to eat with a spoon. Its gently tangy, milky flavour and smooth texture are familiar qualities in fermented dairy, though the exact consistency and serving style can vary by tradition.
It can be enjoyed chilled at breakfast or alongside a meal, much like other cultured dairy foods. Döl provides some protein as well as carbohydrate and fat; a 100 g portion contains 3.5 g of protein. Pair it with fresh vegetables or bread for a simple meal, or serve it plain when you want to keep the accompaniments light.
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.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.04g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.