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High protein, reduced fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Light Tulum cheese (30 g) has 75 calories. That works out to 250 calories per 100 g. It contains 0.6 g of carbs, 9 g of protein, 4.2 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.
Selected: 1 piece (medium) · 30 g
75
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
9g
· 18% DV
Fat
4.2g
· 5% 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 47% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.58 g | 13% |
| Trans fat | 0.11 g | |
| Sodium | 345 mg | 15% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 9 g | 18% |
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 piece (medium) | 30 g | 75 kcal |
| 1 piece (thin) | 15 g | 38 kcal |
| 1 piece (thick) | 45 g | 113 kcal |
| ½ cup (shredded) | 50 g | 125 kcal |
| 1 piece (large) | 60 g | 150 kcal |
| 1 serving (large) | 75 g | 188 kcal |
| 100 g | 100 g | 250 kcal |
| 1 cup (shredded) | 100 g | 250 kcal |
Calculated from 250 calories per 100 g.
Light Tulum cheese is a reduced-fat version of Tulum, a Turkish cheese traditionally made by curdling and draining milk, then ageing the curds. Light Tulum cheese is a processed dairy product, and its exact recipe and ageing method vary by producer.
Light Tulum cheese usually has less richness than regular Tulum, while keeping the cheese’s characteristic tangy, savoury flavour. Its saltiness, firmness, and sharpness vary between brands, so it is not always a mild-tasting cheese.
Light Tulum cheese is commonly crumbled over breakfast plates or used as a filling for börek and gözleme. Its savoury flavour works well with herbs and vegetables; taste the filling before adding salt, since the cheese itself can be salty.
Light Tulum cheese tends to soften and crumble rather than melt into long, stretchy strands. It works in baked fillings such as börek, but combine it with a better-melting cheese if you want a gooier texture.
Light Tulum cheese can replace feta when you want a salty, crumbly cheese in salads or savoury fillings. It may taste sharper or more tangy, so start with less and adjust the other salty ingredients to suit.
Not always. Traditional Tulum cheese is associated with ageing in a skin bag, but Light Tulum cheese may be made and matured using other methods. The name alone does not tell you which ageing method a particular producer uses.
Keep Light Tulum cheese refrigerated in a tightly sealed container or its original packaging. Use a clean utensil when serving and follow the package’s storage directions; discard it if you notice mould or signs of spoilage.
Yes, you can freeze Light Tulum cheese, though thawing may make it drier or more crumbly. It is usually better for cooked fillings after freezing than for serving in slices or on a cheese board.
Light Tulum cheese can fit into a weight-loss eating plan because it is high in protein and has less fat than regular Tulum. It is still a substantial cheese, so use a portion that fits your meal rather than treating it as unlimited.
Light Tulum cheese pairs well with fresh tomatoes, cucumbers, herbs, olives, and crusty bread. For a Turkish-style breakfast, serve it with unsalted vegetables and tea; its savoury flavour also complements roasted peppers and aubergine.
Vitamins
B12
0.42µg · 18% DV
B2
0.1mg · 8% DV
Vitamin A
36µg · 4% DV
B5
0.11mg · 2% DV
Minerals
Calcium
210mg · 21% DV
Phosphorus
141mg · 20% DV
Sodium
345mg · 15% DV
Selenium
5.4µg · 10% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 75 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.
Light Tulum cheese is a reduced-fat version of tulum, a Turkish cheese made by draining and salting curds, then leaving them to mature. Traditional tulum is aged in a skin, while some modern versions use other containers; the milk and flavour vary by region.
In Turkey, it is often served at breakfast with tomatoes, olives and bread, or crumbled over salads and shared as part of a meze spread. Its savoury, tangy flavour and crumbly texture also work well in pastries. It is high in protein with less fat than regular tulum, making it a useful choice when you want a filling cheese; pair it with fresh vegetables for a lighter plate.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.58g
MONOUNSATURATED
1.17g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.