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Kes cheese (grated) Calories
Traditional Turkish cheese, rich in protein and calcium, used grated.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Kes cheese (grated) (20 g) has 64 calories. That works out to 320 calories per 100 g. It contains 0.4 g of carbs, 5.6 g of protein, 4.4 g of fat and 0 g of fiber. Its 180 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Kes cheese (grated) Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
64
KCAL / 20G
Carbs
0.4g
· 0% DV
Protein
5.6g
· 11% DV
Fat
4.4g
· 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 3% · Protein 35% · Fat 62%
Kes cheese (grated) nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 g | 11% |
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 Kes cheese (grated)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 64 kcal |
| 1 tablespoon (small) | 10 g | 32 kcal |
| 1 slice (thin) | 25 g | 80 kcal |
| 3 tablespoon (large) | 30 g | 96 kcal |
| 1 slice (thick) | 40 g | 128 kcal |
| 1 piece (small) | 50 g | 160 kcal |
| 1 piece (medium) | 80 g | 256 kcal |
| 1 cup (shredded) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 1 piece (large) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Kes cheese (grated)
What is grated Kes cheese made from?
Grated Kes cheese is traditionally made from strained yogurt that is salted and dried until firm. It is then crumbled or grated for use, giving it a tangier, more concentrated flavor than fresh cheeses.
How do you use grated Kes cheese?
Grated Kes cheese is commonly sprinkled over Turkish erişte, pasta, or soup. It adds a savory, tangy finish, and pairing it with walnuts is a familiar way to serve it with erişte.
What does grated Kes cheese taste like?
Grated Kes cheese tastes tangy, savory, and typically quite salty, with a concentrated yogurt-like flavor. Its dried form is firm and crumbly, rather than creamy like fresh cheese.
Can grated Kes cheese replace Parmesan?
Yes, grated Kes cheese can stand in for Parmesan on pasta or noodles, but the flavor will be tangier and more yogurt-like. Use a little first, taste the dish, and adjust the salt because Kes cheese is often salty.
Does grated Kes cheese melt?
No, grated Kes cheese does not melt into a smooth, stretchy layer like mozzarella. It softens when scattered over hot food and blends into noodles or pasta, making it better as a finishing cheese than a pizza topping.
Is grated Kes cheese the same as çökelek?
No, grated Kes cheese and çökelek are different Turkish dairy foods. Kes is generally made by salting and drying strained yogurt, while çökelek is usually made by heating yogurt or whey and remains softer and more moist.
Can you eat grated Kes cheese without cooking it?
Yes, grated Kes cheese can be eaten without cooking. Sprinkle it over bread, salad, or a finished dish; taste before adding extra salt, since the cheese can already be quite salty.
How should you store grated Kes cheese after opening?
Store grated Kes cheese in an airtight container in the refrigerator and keep it away from moisture. Avoid eating it if you notice mold, an unusual odor, or a change to a wet texture.
Can you use grated Kes cheese in soup?
Yes, grated Kes cheese works as a topping for soup. Add it just before serving so it softens without disappearing into the broth, and account for its saltiness when seasoning the soup.
Can you freeze grated Kes cheese?
Yes, grated Kes cheese can be frozen in a tightly sealed freezer-safe container. Freezing may change its texture slightly, but that matters less when you plan to sprinkle it into hot pasta, erişte, or soup.
Kes cheese (grated) Vitamins & Minerals
Vitamins
B2
0.17mg · 13% DV
B12
0.3µg · 13% DV
Vitamin A
52µg · 6% DV
B5
0.14mg · 3% DV
Minerals
Calcium
180mg · 18% DV
Phosphorus
110mg · 16% DV
Sodium
240mg · 10% DV
Zinc
0.7mg · 6% DV
Potassium ⭐
24mg · 1% DV
Kes cheese (grated) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kes cheese (grated)
To burn the 64 calories in 2 tablespoon (medium) (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 Kes cheese (grated)?
Kes cheese (grated) is a traditional Turkish dried dairy product, typically made by salting strained yoghurt and drying it until firm enough to grate. It has a tangy, savoury flavour and a dry, crumbly texture, so a little adds plenty of character.
In Turkey, it is commonly sprinkled over erişte, pasta or mantı, or added to hot dishes just before serving. Elsewhere, it works much like a savoury finishing cheese: try it over noodles, roasted vegetables or soup. It is protein-rich, with 28 g per 100 g, but can be quite salty; taste the dish before adding extra salt, and use a light hand for a gentler finish.
How Nutritious Is Kes cheese (grated)?
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 Kes cheese (grated) 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 Kes cheese (grated) Contain Allergens?
Contains these allergens:
Which Diets Is Kes cheese (grated) 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
Kes cheese (grated) Fat Profile
SATURATED
2.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 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.