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Kurut (dried yogurt) Calories
Protein- and calcium-rich dried yogurt product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Kurut (dried yogurt) (20 g) has 66 calories. That works out to 330 calories per 100 g. It contains 4 g of carbs, 8 g of protein, 2.2 g of fat and 0 g of fiber. Its 190 mg of Phosphorus covers 27% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Kurut (dried yogurt) Nutrition Facts
Selected: 1 piece (small) · 20 g
66
KCAL / 20G
Carbs
4g
· 1% DV
Protein
8g
· 16% DV
Fat
2.2g
· 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 24% · Protein 47% · Fat 29%
Kurut (dried yogurt) nutrition facts table · 1 piece (small) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 1.28 g | 6% |
| Trans fat | 0.06 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 8 g | 16% |
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 Kurut (dried yogurt)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 20 g | 66 kcal |
| 1 piece (extra small) | 10 g | 33 kcal |
| 1 tablespoon (grated) | 12 g | 40 kcal |
| 1 piece (medium) | 30 g | 99 kcal |
| 2 piece (double) | 40 g | 132 kcal |
| 1 piece (large) | 45 g | 149 kcal |
| 3 piece (triple) | 60 g | 198 kcal |
| 1 cup (shredded) | 80 g | 264 kcal |
| 100 g | 100 g | 330 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Kurut (dried yogurt)
What is Kurut?
Kurut is a traditional dried yogurt product, commonly made by straining yogurt or fermented buttermilk, shaping it, and drying it. It is a processed dairy food that can be eaten as a hard snack or rehydrated for cooking.
How is Kurut made?
Kurut is made by draining much of the liquid from yogurt or fermented buttermilk, often adding salt, then shaping and drying the mixture. Recipes vary by region, and the resulting pieces are firm and concentrated.
What does Kurut taste like?
Kurut usually tastes tangy and distinctly yogurt-like; salted versions are savory as well. Its tartness and saltiness vary with the yogurt and local recipe, while drying makes the flavor more concentrated than fresh yogurt.
How do you eat Kurut?
You can eat Kurut in small bites as a snack, or crumble it and mix it with water for a sauce or soup base. If it is very hard, soak or crush it first; taste before adding extra salt.
How do you rehydrate Kurut?
Crumble Kurut into a bowl and gradually stir in warm water until it softens and reaches the consistency you need. For a smoother soup or sauce base, mash it as it soaks and add liquid a little at a time.
Where does Kurut come from?
Kurut is associated with the food traditions of eastern Turkey and neighboring parts of Central and West Asia. Related dried yogurt foods are made across the region, though their names, ingredients, and shapes differ.
Can you use Kurut in soup?
Yes, Kurut is used in regional soups, including versions of ayran-based soup. Crumble and dissolve it in water before adding it to the pot so it blends more evenly; adjust other salt in the recipe to taste.
How should you store Kurut?
Keep Kurut in a tightly closed container in a cool, dry place, away from moisture. Discard it if it becomes damp, develops visible mold, or has an unusual smell.
What can you use instead of Kurut?
For a soup or sauce, plain strained yogurt can provide a similar tang, but it is wetter and less concentrated than Kurut. Add it gradually and adjust the liquid and salt in the recipe to suit the substitution.
Is Kurut the same as kishk?
No. Kurut is primarily dried yogurt or fermented buttermilk, while kishk commonly combines fermented dairy with cracked wheat before drying. Both are regional preserved foods, but they differ in ingredients and how they are used.
Kurut (dried yogurt) Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
B2
0.23mg · 18% DV
B5
0.14mg · 3% DV
Biotin
0.7µg · 2% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Sodium
360mg · 16% DV
Selenium
5.6µg · 10% DV
Potassium ⭐
124mg · 4% DV
Kurut (dried yogurt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kurut (dried yogurt)
To burn the 66 calories in 1 piece (small) (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 Kurut (dried yogurt)?
Kurut is yogurt that has been strained, often salted, shaped into small pieces and dried. It is a traditional food across parts of Central Asia and Anatolia, with local variations in how it is made and used.
Hard and tangy, kurut is commonly softened in water and stirred into soups, grain dishes or sauces rather than eaten as a snack. It brings a concentrated yogurt flavour and a savoury edge, especially welcome in hearty meals. Because drying concentrates the dairy, it is rich in protein and calcium. Start with a small amount when adding it to a dish, and taste before seasoning, as some versions are quite salty.
How Nutritious Is Kurut (dried yogurt)?
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 Kurut (dried yogurt) Processed?
NOVA 3
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 Kurut (dried yogurt) Contain Allergens?
Contains these allergens:
Which Diets Is Kurut (dried yogurt) 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
Kurut (dried yogurt) Fat Profile
SATURATED
1.28g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.