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Traditional salty crumbly cheese, high in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Konya crumbly cheese (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0.6 g of carbs, 5.6 g of protein, 6.9 g of fat and 0 g of fiber. Its 156 mg of Calcium covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 30 g
87
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
5.6g
· 11% DV
Fat
6.9g
· 9% 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 26% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 4.35 g | 22% |
| Trans fat | 0.24 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 0.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 87 kcal |
| 1 tablespoon (shredded) | 15 g | 44 kcal |
| 1 piece (small) | 20 g | 58 kcal |
| 2 tablespoon (shredded) | 30 g | 87 kcal |
| 1 piece (medium) | 40 g | 116 kcal |
| 1 serving (large) | 50 g | 145 kcal |
| ½ cup (shredded) | 60 g | 174 kcal |
| 1 piece (large) | 80 g | 232 kcal |
| 100 g | 100 g | 290 kcal |
| 1 cup (shredded) | 120 g | 348 kcal |
Calculated from 290 calories per 100 g.
Konya crumbly cheese is a traditional Turkish cheese from the Konya region, known for its salty flavour and pieces that break apart easily. It can be served at breakfast or crumbled into dishes rather than sliced neatly.
Konya crumbly cheese tastes savoury and salty, with a distinct dairy flavour. Its exact sharpness and firmness can differ between producers, so taste a little before adding it to a recipe that already contains salty ingredients.
Konya crumbly cheese is often crumbled into börek, gözleme or other savoury pastries. It also works in egg dishes and salads; add it toward the end of cooking when you want its pieces to remain noticeable.
Konya crumbly cheese and feta are different cheeses, even though both can be salty and broken into pieces. Feta is typically brined and has a tangy, moist texture, while Konya crumbly cheese is known for its regional style and crumbly consistency.
Konya crumbly cheese softens when heated, but it usually does not melt into the smooth, stretchy layer associated with mozzarella. It is better suited to fillings and toppings where a soft, distinct crumb remains welcome.
Keep Konya crumbly cheese covered in the refrigerator. If it comes in brine, store it in that brine; if it is sold dry, use a clean airtight container and follow any storage directions on its packaging.
Yes, you can freeze Konya crumbly cheese, though thawing may make its texture drier or more fragile. Freeze it in a well-sealed portion and use it in cooked fillings after thawing rather than relying on its original texture for a cheese board.
You can reduce the saltiness of Konya crumbly cheese by soaking it briefly in cold water, then draining and tasting it. A long soak can also wash away flavour and make the texture less pleasant.
The milk used for Konya crumbly cheese can vary by producer, so the name alone does not guarantee a particular animal’s milk. Check the product’s ingredient information if the milk source matters to you.
Konya crumbly cheese provides protein and calcium, but it is also salty and relatively high in fat. It can fit into meals in moderate portions; people who need to limit sodium should account for its saltiness.
Vitamins
B12
0.33µg · 14% DV
B2
0.1mg · 8% DV
Vitamin A
63µg · 7% DV
Biotin
0.96µg · 3% DV
Minerals
Calcium
156mg · 16% DV
Phosphorus
108mg · 15% DV
Sodium
294mg · 13% DV
Zinc
0.78mg · 7% DV
Potassium ⭐
25mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 87 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.
Konya crumbly cheese is a traditional Turkish cheese associated with Konya, known for its salty flavour and firm curds that break apart easily. In Turkey, it commonly appears at breakfast, crumbled onto bread or served with tomatoes, cucumbers and olives alongside tea. It can also be folded into savoury pastries or flatbreads.
It offers protein and calcium, with a rich, satisfying character; a modest portion goes a long way. Since it is salty, pair it with fresh vegetables and taste before adding extra salt to a dish. Its crumbly texture also makes it easy to scatter over salads or warm vegetables.
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.
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 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.
Contains these allergens:
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
SATURATED
4.35g
MONOUNSATURATED
1.83g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.