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Dry fat-free çökelek Calories
High-protein, fat-free, dry traditional curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dry fat-free çökelek (30 g) has 47 calories. That works out to 156 calories per 100 g. It contains 1.3 g of carbs, 9.6 g of protein, 0.2 g of fat and 0 g of fiber. Its 186 mg of Calcium covers 19% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Dry fat-free çökelek Nutrition Facts
Selected: 1 serving (medium) · 30 g
47
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
9.6g
· 19% DV
Fat
0.2g
· 0% 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 11% · Protein 85% · Fat 4%
Dry fat-free çökelek nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 9.6 g | 19% |
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 Dry fat-free çökelek?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 47 kcal |
| 1 tablespoon (grated) | 12 g | 19 kcal |
| 1 piece (small) | 20 g | 31 kcal |
| 2 tablespoon (grated) | 24 g | 37 kcal |
| 1 piece (medium) | 40 g | 62 kcal |
| 1 serving (large) | 60 g | 94 kcal |
| 1 cup (shredded) | 80 g | 125 kcal |
| 100 g | 100 g | 156 kcal |
| 1 piece (whole) | 100 g | 156 kcal |
Calculated from 156 calories per 100 g.
Frequently Asked Questions About Dry fat-free çökelek
What is dry fat-free çökelek?
Dry fat-free çökelek is a traditional Turkish curd cheese made from skimmed or otherwise low-fat fermented dairy, then drained until relatively dry. It has a dense, crumbly texture and can be eaten plain or mixed into meals.
How do you eat dry fat-free çökelek?
Dry fat-free çökelek can be crumbled over bread, eggs, or salads, or mixed with herbs for a quick filling. If its texture feels too dry, stir it with yogurt or a little olive oil before serving.
What is the difference between dry fat-free çökelek and lor cheese?
Dry fat-free çökelek and lor are made differently, although names can vary by region. Çökelek is commonly made by heating and draining yogurt, ayran, or another fermented dairy product, while lor is often made from whey left over from cheesemaking.
How is dry fat-free çökelek made?
Dry fat-free çökelek is traditionally made by heating an acidic dairy product such as yogurt or ayran until curds form, then draining the curds. The curds are drained further or dried to get a firmer texture; methods vary across Turkey.
How should you store dry fat-free çökelek?
Store dry fat-free çökelek in a clean, airtight container in the refrigerator, and keep moisture and used utensils out of it. Discard it if you notice mold, an unusual smell, or a change in color.
Can you freeze dry fat-free çökelek?
Yes, you can freeze dry fat-free çökelek, though it may become more crumbly or release moisture after thawing. Freeze it in small, airtight portions and thaw in the refrigerator; use it soon after thawing rather than freezing it again.
Can dry fat-free çökelek be used in börek or gözleme?
Yes, dry fat-free çökelek works well as a filling for börek, gözleme, and savory pastries. Mix it with herbs such as parsley, and add a little yogurt if you want a softer filling. Taste it before adding salt, since some versions are salted.
How can you make dry fat-free çökelek less dry?
Mix dry fat-free çökelek with a little yogurt, milk, or olive oil to soften its crumbly texture. Let the mixture sit briefly before serving, or combine the cheese with moist ingredients when using it in a filling.
Can you eat dry fat-free çökelek without cooking it?
Yes, dry fat-free çökelek can be eaten without cooking. Crumble it onto bread or a salad, or serve it with breakfast; keep it properly refrigerated after opening and use a clean utensil.
Is dry fat-free çökelek a good substitute for ricotta?
Dry fat-free çökelek can replace ricotta in some fillings, but it is usually drier, tangier, and more crumbly. Mix it with yogurt or another moist ingredient for a closer texture, and taste before seasoning because its saltiness can vary.
Dry fat-free çökelek Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.08mg · 6% DV
B5
0.2mg · 4% DV
Biotin
0.63µg · 2% DV
Minerals
Calcium
186mg · 19% DV
Phosphorus
129mg · 18% DV
Sodium
144mg · 6% DV
Selenium
3.3µg · 6% DV
Potassium ⭐
42mg · 1% DV
Dry fat-free çökelek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry fat-free çökelek
To burn the 47 calories in 1 serving (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 Dry fat-free çökelek?
Dry fat-free çökelek is a Turkish dried curd cheese, traditionally made by heating yogurt or ayran until it separates, then draining and drying the curds. Versions made from skimmed milk are especially low in fat. It is dense and crumbly, with a mild tang; saltiness varies by recipe and region.
In Turkey, it may be eaten at breakfast with bread, tomatoes and herbs, or crumbled into börek, gözleme and salads. Outside Turkey, use it much like a dry, tangy cottage cheese: add it to savoury fillings or scatter it over vegetables. It is notably protein-rich, with 32 g per 100 g, and its assertive texture works well alongside fresh, juicy ingredients.
How Nutritious Is Dry fat-free çökelek?
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 Dry fat-free çökelek 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 Dry fat-free çökelek Contain Allergens?
Contains these allergens:
Which Diets Is Dry fat-free çökelek 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
✓ Suitable
Low FODMAP
— Not suitable
Dry fat-free çökelek Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.