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Kuruk Calories
Dried fermented dairy product, very salty and protein-dense
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Kuruk (15 g) has 48 calories. That works out to 320 calories per 100 g. It contains 2.7 g of carbs, 4.2 g of protein, 2.4 g of fat and 0 g of fiber. Its 105 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Kuruk Nutrition Facts
Selected: 1 piece (small) · 15 g
48
KCAL / 15G
Carbs
2.7g
· 1% DV
Protein
4.2g
· 8% DV
Fat
2.4g
· 3% 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 22% · Protein 34% · Fat 44%
Kuruk nutrition facts table · 1 piece (small) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0.06 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 4.2 g | 8% |
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 Small Kuruk?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 15 g | 48 kcal |
| 1 piece (extra small) | 8 g | 26 kcal |
| 1 piece (medium) | 25 g | 80 kcal |
| 1 serving (medium) | 30 g | 96 kcal |
| 0.25 cup (grated) | 35 g | 112 kcal |
| 2 piece (double) | 50 g | 160 kcal |
| 1 serving (large) | 60 g | 192 kcal |
| ½ cup (grated) | 70 g | 224 kcal |
| 100 g | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Kuruk
What is Kuruk?
Kuruk is a dried, fermented dairy food, typically made by salting and drying a fermented milk product. It is eaten in small pieces or softened in liquid and added to dishes.
How is Kuruk made?
Kuruk is made by straining fermented milk or yogurt, adding salt, and drying it until firm. The milk used and the straining and drying methods can vary by region, so Kuruk may differ in texture and saltiness.
How do you eat Kuruk?
You can eat Kuruk in small pieces or crumble it into water, soup, or another dish. Because it can be quite salty, taste the food before adding more salt.
What does Kuruk taste like?
Kuruk has a concentrated tangy, fermented flavor and is often noticeably salty. It can be hard when dry; soaking or stirring it into a hot dish softens the texture and spreads the flavor.
Can you rehydrate Kuruk?
Yes, you can soften Kuruk by soaking it in warm water. Break it into smaller pieces first, then stir as it softens; add the resulting mixture to soup or another savory dish.
How is Kuruk used in cooking?
Kuruk can be crumbled into soups and other liquid dishes, where it softens and adds a tangy dairy flavor. Add it gradually, since its saltiness can season the dish as well.
How should you store Kuruk?
Store Kuruk in an airtight container in a cool, dry place, protected from moisture. Dampness can soften the product and increase the risk of spoilage; discard it if you notice mold, an off smell, or an unusual appearance.
Is Kuruk the same as kurut?
Kuruk and kurut are closely related names used in some contexts for dried fermented dairy, but the names and recipes can vary by region. The specific milk, texture, and salt level may differ between products.
Can you make Kuruk at home?
Yes, Kuruk can be made at home by straining fermented yogurt, salting it, and drying it thoroughly. Use clean equipment and make sure the pieces dry fully; damp dairy should not be stored at room temperature.
Is Kuruk too salty for people with high blood pressure?
Kuruk can be high in salt, so people with high blood pressure who have been advised to limit sodium should keep portions modest. Ask your clinician or dietitian about your own sodium limit, and avoid adding extra salt to dishes containing Kuruk.
Kuruk Vitamins & Minerals
Vitamins
B2
0.14mg · 11% DV
B12
0.24µg · 10% DV
B5
0.12mg · 2% DV
Vitamin A
21µg · 2% DV
Minerals
Sodium
480mg · 21% DV
Phosphorus
105mg · 15% DV
Calcium
135mg · 14% DV
Zinc
0.48mg · 4% DV
Potassium ⭐
38mg · 1% DV
Kuruk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kuruk
To burn the 48 calories in 1 piece (small) (15 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 Kuruk?
Kuruk is a traditional preserved dairy food made by straining fermented milk, salting it and drying it into firm pieces. Versions are found in Anatolia and nearby regions, where drying makes dairy easier to keep and carry.
Its flavour is tangy and distinctly salty, with a dense, crumbly texture. It can be eaten in small bites, but is often softened in water and stirred into soups or cooked dishes. Kuruk is protein-dense—about 28 g per 100 g—so a little goes a long way; a typical small piece is around 15 g. Start with a small amount, and pair it with unsalted ingredients or extra water to keep its saltiness in balance.
How Nutritious Is Kuruk?
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 Kuruk 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 Kuruk Contain Allergens?
Contains these allergens:
Which Diets Is Kuruk 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
✓ Suitable
Low FODMAP
— Not suitable
Kuruk Fat Profile
SATURATED
1.53g
MONOUNSATURATED
0.61g
POLYUNSATURATED
0.08g
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.