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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Greek Tulum Cheese (30 g) has 106 calories. That works out to 352 calories per 100 g. It contains 0.6 g of carbs, 7.4 g of protein, 8.2 g of fat and 0 g of fiber. Its 210 mg of Calcium covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 30 g
106
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
7.4g
· 15% DV
Fat
8.2g
· 11% 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 2% · Protein 28% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 5.34 g | 27% |
| Trans fat | 0.24 g | |
| Sodium | 390 mg | 17% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.4 g | 15% |
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 serving (medium) | 30 g | 106 kcal |
| 1 tablespoon (grated) | 7 g | 25 kcal |
| 1 piece (extra small) | 15 g | 53 kcal |
| 1 piece (small) | 25 g | 88 kcal |
| 1 piece (thick) | 40 g | 141 kcal |
| 1 serving (large) | 50 g | 176 kcal |
| 1 cup (grated) | 75 g | 264 kcal |
| 100 g | 100 g | 352 kcal |
| 1 serving (extra large) | 100 g | 352 kcal |
Calculated from 352 calories per 100 g.
Greek Tulum cheese is a firm, aged cheese associated with the tulum-style method of maturing cheese in a skin or similar container. Products can differ by maker in the milk used, saltiness, texture and length of aging.
Greek Tulum cheese usually has a pronounced savory, tangy flavor and a firm, crumbly texture. The exact sharpness and saltiness vary between producers, so it can taste milder or stronger than another Tulum cheese.
Greek Tulum cheese is made by curdling milk, draining and salting the curds, then allowing the cheese to mature. Some versions use a traditional skin container, while the specific milk and aging process depend on the producer.
No, Greek Tulum cheese is not feta. Feta is a brined cheese that is generally moist and sliceable, while Tulum-style cheese is typically firmer, more crumbly and more concentrated in flavor.
Serve Greek Tulum cheese in small crumbles or slices with olives, tomatoes, crusty bread or fruit. Its assertive flavor also works well on a cheese board, where milder accompaniments keep it from overwhelming the other foods.
Greek Tulum cheese softens when heated, but it may not melt into a smooth, stretchy layer. Crumble it over roasted vegetables or into a savory pastry, and combine it with a milder melting cheese if you want a creamier filling.
Yes, firm Greek Tulum cheese can be grated, though a very crumbly piece may break into small bits instead. Grate it cold and use it over pasta, salads or baked vegetables for a sharp, salty finish.
Keep Greek Tulum cheese refrigerated in an airtight container or tightly wrapped so it does not dry out or absorb other odors. Use a clean utensil when serving, and discard it if you notice unexpected mold, an off smell or a slimy surface.
Yes, Greek Tulum cheese can be frozen, but thawing may make its texture drier and more crumbly. Divide it into portions, wrap them airtight, and use thawed cheese in cooked dishes rather than relying on its original texture for serving.
Some people with lactose intolerance tolerate aged Greek Tulum cheese better because aging can reduce lactose, but the amount varies by product. Try a small serving first; tolerance is individual, and symptoms are a useful guide.
Vitamins
B12
0.48µg · 20% DV
Vitamin A
78µg · 9% DV
B2
0.11mg · 8% DV
B5
0.12mg · 2% DV
Minerals
Calcium
210mg · 21% DV
Phosphorus
135mg · 19% DV
Sodium
390mg · 17% DV
Selenium
5.4µg · 10% DV
Potassium ⭐
30mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 106 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.
Greek tulum cheese is a Greek-made cheese aged in the tulum style, with a savoury, tangy character. Its texture can vary by producer, but it is often firm yet crumbly, making it easy to break over a dish or serve in small pieces. The flavour is assertive enough to enjoy on its own, though it also works well alongside milder foods.
In Greece, it can be served at the table with bread, olives and vegetables, or crumbled into salads and savoury dishes; elsewhere, try it on a cheese board or with fresh tomatoes. It provides substantial protein, while also being rich in fat and energy, so a modest portion with vegetables makes a satisfying pairing.
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 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.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.34g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.