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Kuk cheese (matchbox size) Calories
High protein, calcium source, traditional Turkish cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kuk cheese (matchbox size) (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 0.6 g of carbs, 6.6 g of protein, 7.5 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.
Kuk cheese (matchbox size) Nutrition Facts
Selected: 1 piece (medium) · 30 g
96
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
6.6g
· 13% DV
Fat
7.5g
· 10% 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 27% · Fat 71%
Kuk cheese (matchbox size) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.09 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.6 g | 13% |
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 Medium Kuk cheese (matchbox size)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 96 kcal |
| 1 slice (thin) | 15 g | 48 kcal |
| 1 piece (small) | 20 g | 64 kcal |
| 1 slice (thick) | 25 g | 80 kcal |
| 1 piece (large) | 40 g | 128 kcal |
| 1 serving (medium) | 50 g | 160 kcal |
| 2 piece (double) | 60 g | 192 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (large) | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Kuk cheese (matchbox size)
What is Kuk cheese?
Kuk cheese is a traditional Turkish cheese. This page classifies it as minimally processed; it can be served at breakfast or used in home cooking.
How is Kuk cheese made?
Kuk cheese is made by curdling milk and separating the curds from the whey. The exact milk and production details can vary, so there is not one home recipe to assume.
Is Kuk cheese the same as feta?
No, Kuk cheese is not simply another name for feta. They are distinct cheese names, and their saltiness and texture can vary; taste Kuk cheese before substituting it in a recipe.
How do you serve Kuk cheese for a Turkish breakfast?
Serve Kuk cheese with bread and familiar Turkish breakfast sides such as olives and tomatoes. If the cheese tastes salty, pair it with unsalted foods rather than adding more salty accompaniments.
Can you use Kuk cheese in börek?
Yes, Kuk cheese can be crumbled into a börek filling, with herbs such as parsley if desired. Taste it first and adjust the added salt so the pastry does not turn overly salty.
Can you put Kuk cheese in gözleme?
Yes, Kuk cheese works as a gözleme filling. Crumble it evenly over the dough and avoid a wet filling, which can make the dough harder to seal and cook through.
How should you store Kuk cheese after opening?
Keep Kuk cheese refrigerated in a covered container and use a clean knife when serving it. This limits drying and helps prevent the cheese from absorbing odors from other foods.
Can you freeze Kuk cheese?
Yes, Kuk cheese can be frozen, although thawing may make its texture drier or more crumbly. Freeze it in small, sealed portions and thaw it in the refrigerator before using.
Is Kuk cheese salty?
Kuk cheese can vary in saltiness depending on how it is made. Taste a small piece before adding salt to a börek filling, gözleme, or other dish.
Can you eat Kuk cheese during pregnancy?
Yes, Kuk cheese is suitable during pregnancy if it is made from pasteurized milk and kept refrigerated. Avoid cheese made with unpasteurized milk because of the risk of harmful bacteria.
Kuk cheese (matchbox size) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
Vitamin A
84µg · 9% DV
B2
0.12mg · 9% DV
B5
0.15mg · 3% DV
Minerals
Calcium
210mg · 21% DV
Phosphorus
144mg · 21% DV
Sodium
360mg · 16% DV
Zinc
1.05mg · 10% DV
Potassium ⭐
27mg · 1% DV
Kuk cheese (matchbox size) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kuk cheese (matchbox size)
To burn the 96 calories in 1 piece (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.
What is Kuk cheese (matchbox size)?
Kuk cheese (matchbox size) is a traditional Turkish cheese, commonly served in compact, matchbox-sized portions. It has a savory, milky cheese flavour; its firmness can vary with how it is made. The small format makes it easy to add a piece to a shared spread without needing to slice a larger block.
In Turkey, it fits naturally on a breakfast table with bread, tomatoes, cucumbers and olives, and can also be enjoyed alongside tea. It is protein-rich, with 22 g of protein per 100 g, and works well for a filling savoury bite. As it is also relatively rich, pair a modest portion with fresh vegetables if you want a lighter plate.
How Nutritious Is Kuk cheese (matchbox size)?
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 Kuk cheese (matchbox size) 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 Kuk cheese (matchbox size) Contain Allergens?
Contains these allergens:
Which Diets Is Kuk cheese (matchbox size) 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
✓ Suitable
Low FODMAP
— Not suitable
Kuk cheese (matchbox size) Fat Profile
SATURATED
4.8g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.