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Kolot cheese (grated) Calories
Traditional Black Sea region, grated, semi-hard cow's milk cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Kolot cheese (grated) (20 g) has 74 calories. That works out to 370 calories per 100 g. It contains 0.4 g of carbs, 4.8 g of protein, 6 g of fat and 0 g of fiber. Its 160 mg of Calcium covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Kolot cheese (grated) Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
74
KCAL / 20G
Carbs
0.4g
· 0% DV
Protein
4.8g
· 10% DV
Fat
6g
· 8% 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 26% · Fat 72%
Kolot cheese (grated) nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.8 g | 19% |
| Trans fat | 0.08 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.8 g | 10% |
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 Kolot cheese (grated)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 74 kcal |
| 1 tablespoon (thin) | 8 g | 30 kcal |
| 1 tablespoon (small) | 10 g | 37 kcal |
| 1 piece (medium) | 25 g | 93 kcal |
| 3 tablespoon (large) | 30 g | 111 kcal |
| 1 serving (medium) | 30 g | 111 kcal |
| ½ cup (small) | 40 g | 148 kcal |
| 1 cup (medium) | 80 g | 296 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Kolot cheese (grated)
What is Kolot cheese?
Kolot cheese is a semi-hard cow’s milk cheese traditionally associated with Turkey’s Black Sea region. The grated version is convenient for cooking, especially in dishes where the cheese is heated until soft and stretchy.
What is Kolot cheese used for?
Kolot cheese is best known as a melting cheese for kuymak and mıhlama, Black Sea dishes made with cornmeal and butter. Grated Kolot cheese also works in baked dishes, pide, and other recipes where you want a melted, stretchy topping.
Does Kolot cheese melt well?
Yes, Kolot cheese melts into a soft, stretchy texture, which is why it is popular in kuymak and mıhlama. Heat it gently and avoid prolonged cooking, as high heat can make the cheese release oil or turn rubbery.
Is Kolot cheese the same as mozzarella?
No, Kolot cheese is not mozzarella. They are different cheeses with distinct origins and production methods, although both can become stretchy when melted. Kolot cheese is traditionally used in Black Sea dishes such as kuymak and mıhlama.
Can you use Kolot cheese in kuymak?
Yes, Kolot cheese is a traditional choice for kuymak. Stir the grated cheese into the hot cornmeal-and-butter mixture and heat gently until it melts; excessive heat can make the texture oily rather than smooth.
What can I use instead of Kolot cheese in kuymak?
A mild cheese that melts and stretches, such as fresh kaşar or another regional melting cheese, can stand in for Kolot cheese in kuymak. The flavor and texture will differ, so taste the mixture before adding extra salt.
How should grated Kolot cheese be stored after opening?
Keep opened grated Kolot cheese in an airtight container in the refrigerator and use a clean, dry utensil when handling it. Follow the package’s use-by date and storage directions, and discard it if you notice mold or an unusual smell.
Can you freeze grated Kolot cheese?
Yes, grated Kolot cheese can be frozen in an airtight container or freezer bag, ideally in recipe-sized portions. Freezing may change its texture, so thawed cheese is generally better for cooked dishes than for sprinkling fresh over food.
Why does Kolot cheese release oil when it melts?
Kolot cheese can release oil if it is heated too quickly or cooked for too long. Melt it over low or moderate heat, and avoid making the pan excessively hot; this helps the cheese stay smoother in kuymak and other dishes.
Can you eat Kolot cheese without cooking it?
Yes, grated Kolot cheese sold ready to eat can be eaten without cooking. Sprinkle it over salads, sandwiches, or other foods, and keep any opened cheese refrigerated according to the package instructions.
Kolot cheese (grated) Vitamins & Minerals
Vitamins
B12
0.34µg · 14% DV
B2
0.08mg · 6% DV
Vitamin A
52µg · 6% DV
Biotin
0.4µg · 1% DV
Minerals
Calcium
160mg · 16% DV
Phosphorus
106mg · 15% DV
Sodium
180mg · 8% DV
Zinc
0.7mg · 6% DV
Potassium ⭐
18mg · 1% DV
Kolot cheese (grated) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kolot cheese (grated)
To burn the 74 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 Kolot cheese (grated)?
Kolot cheese (grated) is a semi-hard cow’s-milk cheese from Turkey’s Black Sea region. Grating makes it convenient for dishes such as mıhlama, also called kuymak: the cheese melts into a rich, stretchy mixture with cornmeal and butter. It may also be served at breakfast in its home region, often alongside bread.
Its flavour is milky and savoury, while its texture becomes elastic and gooey when heated. Outside Turkey, try it in a warm cornmeal dish or use it as a melting cheese in a savoury bake; it is not a direct substitute for every mild cheese. It provides protein, but is also rich in fat, so a modest handful can add plenty of flavour. Pair it with fresh vegetables or use less butter for a lighter meal.
How Nutritious Is Kolot 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
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 Kolot 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 Kolot cheese (grated) Contain Allergens?
Contains these allergens:
Which Diets Is Kolot 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
Kolot cheese (grated) Fat Profile
SATURATED
3.8g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.