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Grated Keş cheese Calories
High-protein, salty, dried grated cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (grated) of Grated Keş cheese (20 g) has 72 calories. That works out to 360 calories per 100 g. It contains 1.2 g of carbs, 6.4 g of protein, 4.8 g of fat and 0 g of fiber. Its 190 mg of Calcium covers 19% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grated Keş cheese Nutrition Facts
Selected: 2 tablespoon (grated) · 20 g
72
KCAL / 20G
Carbs
1.2g
· 0% DV
Protein
6.4g
· 13% DV
Fat
4.8g
· 6% 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 7% · Protein 35% · Fat 58%
Grated Keş cheese nutrition facts table · 2 tablespoon (grated) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 3.04 g | 15% |
| Trans fat | 0.14 g | |
| Sodium | 290 mg | 13% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.4 g | 13% |
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 2 Tablespoons of Grated Keş cheese?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (grated) | 20 g | 72 kcal |
| 1 tablespoon (grated) | 10 g | 36 kcal |
| 1 serving (small) | 15 g | 54 kcal |
| 0.25 cup (grated) | 28 g | 101 kcal |
| 1 ounce (grated) | 28 g | 101 kcal |
| 1 serving (medium) | 30 g | 108 kcal |
| 4 tablespoon (grated) | 40 g | 144 kcal |
| 1 serving (large) | 50 g | 180 kcal |
| ½ cup (grated) | 56 g | 202 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Grated Keş cheese
What is grated keş cheese?
Grated keş cheese is dried keş, a traditional Turkish food made primarily from strained yogurt and usually salt. It is tangy and concentrated, and is commonly sprinkled over hot dishes; it is not the same as a conventional aged cheese.
How do you use grated keş cheese?
Sprinkle grated keş cheese over cooked erişte, pasta, or potatoes, or stir it into a dish just before serving. Its strong, salty flavor works well as a finishing ingredient, so taste the food before adding more salt.
What does grated keş cheese taste like?
Grated keş cheese tastes tangy, savory, and notably salty, with a concentrated dairy flavor from drying. Its sharpness stands out on mild foods such as buttered noodles or potatoes, so a little can add plenty of flavor.
How is grated keş cheese made?
Grated keş cheese is made from keş, which is commonly prepared by salting strained yogurt, shaping it, and drying it until firm enough to grate. Methods vary by region and maker, but the result is a dry, strongly flavored ingredient.
What dishes go well with grated keş cheese?
Grated keş cheese is especially associated with Turkish erişte, or handmade noodles, and is also used on pasta and potatoes. Pair it with mild, buttery foods that let its tangy, salty flavor come through.
Where does grated keş cheese come from?
Grated keş cheese is a traditional ingredient in Turkey and is particularly associated with Bolu cuisine, including the Mengen area. Keş is also made in other regions, where recipes and drying methods can differ.
How should you store grated keş cheese?
Keep grated keş cheese in a tightly sealed, dry container in a cool place, away from moisture. Use a dry spoon, and discard it if you notice mold, an unusual smell, or a change in appearance.
Can you cook with grated keş cheese?
Yes, but grated keş cheese is usually added at the end rather than cooked for a long time. Sprinkle it over a hot dish or briefly stir it in before serving; prolonged heating can make its strong flavor dominate.
What can you substitute for grated keş cheese?
There is no exact substitute for grated keş cheese because its tangy, salty flavor is distinctive. A little grated hard cheese can add savory depth, but it will taste different; buttered noodles without a substitute are another simple option.
Is grated keş cheese too salty to eat every day?
Grated keş cheese can be high in salt, so frequent generous portions may add substantially to your sodium intake. Use it as a flavorful topping, and keep the rest of the meal lightly salted, especially if you have been advised to limit sodium.
Grated Keş cheese Vitamins & Minerals
Vitamins
B12
0.28µg · 12% DV
B2
0.09mg · 7% DV
Vitamin A
52µg · 6% DV
B5
0.14mg · 3% DV
Minerals
Calcium
190mg · 19% DV
Phosphorus
124mg · 18% DV
Sodium
290mg · 13% DV
Zinc
0.72mg · 7% DV
Potassium ⭐
24mg · 1% DV
Grated Keş cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated Keş cheese
To burn the 72 calories in 2 tablespoon (grated) (20 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 Grated Keş cheese?
Grated Keş cheese is made from keş, a traditional dried, salted yogurt product found in parts of Anatolia. Once dried, it becomes firm enough to grate, so a small amount adds a concentrated savory, tangy flavor to a dish.
In Turkey, it is commonly scattered over erişte (Turkish noodles) or pasta, often with walnuts, and can also top other warm dishes. Outside Turkey, it works much like a strongly flavored grating cheese: try it over noodles, vegetables or soup, adding it gradually because it is salty. It is protein-rich, with substantial fat, so a little can bring plenty of flavor without needing a large portion.
How Nutritious Is Grated Keş cheese?
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
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 Grated Keş cheese 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 Grated Keş cheese Contain Allergens?
Contains these allergens:
Which Diets Is Grated Keş cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grated Keş cheese Fat Profile
SATURATED
3.04g
MONOUNSATURATED
1.28g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.