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Keş salad Calories
Traditional yogurt-curd based salad, relatively high in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Keş salad (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 10.2 g of carbs, 11.1 g of protein, 9.1 g of fat and 1.8 g of fiber. Its 189 mg of Phosphorus covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Keş salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
10.2g
· 4% DV
Protein
11.1g
· 22% DV
Fat
9.1g
· 12% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 27% · Fat 49%
Keş salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.12 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 11.1 g | 22% |
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 Keş salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 tablespoon (grated) | 20 g | 24 kcal |
| 3 tablespoon (grated) | 60 g | 71 kcal |
| 1 piece (small) | 75 g | 89 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (shredded) | 120 g | 142 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Keş salad
What is Keş salad?
Keş salad is a Turkish dish made with keş, a firm, dried yogurt-curd product, mixed with ingredients such as walnuts, garlic or olive oil. Recipes vary by household, and it is commonly served as a cold side or meze.
What is Keş salad made of?
Keş salad starts with grated or crumbled keş, which is made from strained yogurt that has been salted and dried. Depending on the recipe, cooks mix it with yogurt or water for texture and add walnuts, garlic, herbs or olive oil.
How do you make Keş salad?
To make Keş salad, crumble or grate the keş, then loosen it with a little yogurt or water if needed. Stir in your chosen additions, such as crushed walnuts, garlic and olive oil, and serve it chilled or at cool room temperature.
What does keş taste like in Keş salad?
In Keş salad, keş tastes tangy, savory and concentrated, with a texture that can be crumbly or creamy depending on how it is prepared. Its saltiness is distinctive, so taste the mixture before adding any extra salt.
Where does Keş salad come from?
Keş salad is associated with Turkish cuisine, particularly areas where keş is traditionally made in the western Black Sea region. Its exact ingredients and preparation are not fixed, so local and family versions can differ.
What do you serve with Keş salad?
Serve Keş salad as a cold meze, a spread with bread, or a side for grilled foods. Its tangy, salty flavor works well alongside plainer dishes; offer bread or vegetables rather than adding more salty accompaniments.
Can you make Keş salad without walnuts?
Yes, Keş salad can be made without walnuts; they add crunch and richness but are not essential to the dish. Leave them out or add fresh herbs for a different texture and flavor, while keeping the keş as the defining ingredient.
Can you substitute for keş in Keş salad?
Yes, thick strained yogurt or mild curds can stand in for keş, but the salad will be less firm, salty and concentrated. Adjust the texture gradually and taste before seasoning, since dried keş has a stronger flavor than fresh dairy.
Is Keş salad served hot or cold?
Keş salad is usually served cold or at room temperature, rather than hot. Chilling gives the flavors time to come together, but take it out shortly before serving if you prefer its texture less firm.
Does Keş salad contain live probiotics?
You should not assume Keş salad contains live probiotics. Keş is made from fermented yogurt, but drying, storage and any added ingredients can affect whether live cultures remain; the finished salad is not a reliable probiotic source.
Keş salad Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B2
0.27mg · 21% DV
Vitamin K
21µg · 18% DV
Biotin
3.15µg · 11% DV
Minerals
Phosphorus
189mg · 27% DV
Calcium
252mg · 25% DV
Sodium
468mg · 20% DV
Selenium
7.2µg · 13% DV
Potassium ⭐
321mg · 9% DV
Keş salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keş salad
To burn the 177 calories in 1 serving (medium) (150 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 Keş salad?
Keş salad is a regional Turkish dish made with keş, a firm, tangy curd produced by salting and drying strained yogurt. The keş is usually grated or crumbled and mixed with yogurt until creamy; herbs and, in some versions, walnuts add freshness and texture. Recipes vary by household, and the dish is particularly associated with Bolu and the western Black Sea region.
Its thick, savory-sour character makes it work well as a meze, alongside bread and fresh vegetables, or as part of a Turkish breakfast spread. It has a useful amount of protein for a small side dish: 100 g provides 7.4 g. Since keş is already salty, taste before adding any extra salt; use more yogurt for a milder, lighter-textured salad.
How Nutritious Is Keş salad?
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 Keş salad 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 Keş salad Contain Allergens?
Contains these allergens:
Which Diets Is Keş salad 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
— Not suitable
Low FODMAP
— Not suitable
Keş salad Fat Profile
SATURATED
4.8g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.