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Low-fat mihlama Calories
Traditional Black Sea low-fat cheese and cornmeal dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-fat mihlama (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 19.2 g of carbs, 9 g of protein, 5 g of fat and 1.3 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Low-fat mihlama Nutrition Facts
Selected: 1 serving (medium) · 120 g
168
KCAL / 120G
Carbs
19.2g
· 7% DV
Protein
9g
· 18% DV
Fat
5g
· 6% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 23% · Fat 28%
Low-fat mihlama nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.01 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 1.3 g | 5% |
| 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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How Many Calories in 1 Serving of Low-fat mihlama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 168 kcal |
| 1 piece (mini) | 60 g | 84 kcal |
| 1 serving (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (thin) | 100 g | 140 kcal |
| 1 cup (whole) | 130 g | 182 kcal |
| 1 piece (jumbo) | 150 g | 210 kcal |
| 1 serving (thick) | 160 g | 224 kcal |
| 1 serving (large) | 180 g | 252 kcal |
| 2 serving (double) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Low-fat mihlama
What is low-fat mihlama?
Low-fat mihlama is a lighter version of a traditional Black Sea dish made with cornmeal and melting cheese. It uses less butter or a lower-fat cheese than many standard recipes, while keeping the warm, creamy texture that makes the dish distinctive.
How do you make low-fat mihlama?
Low-fat mihlama is made by lightly cooking cornmeal in a little fat, adding hot water, then stirring in cheese until melted. Cook it gently and keep stirring; high heat can make the cheese tough instead of creamy.
Which cheese works best in low-fat mihlama?
A melting Black Sea cheese such as kolot or a suitable string cheese works well in low-fat mihlama. Lower-fat varieties can make the dish lighter, but they may not melt or stretch as readily as full-fat cheese.
Why is my low-fat mihlama not stretchy?
Low-fat mihlama may not stretch if the cheese is not suited to melting or if it has been cooked too long. Lower-fat cheeses often stretch less, so choose a good melting cheese and warm the mixture gently rather than letting it boil.
What is the difference between low-fat mihlama and kuymak?
Low-fat mihlama and kuymak are closely related Black Sea dishes made with cornmeal and cheese, and their names can vary by region. Recipes differ too: some versions emphasize the cheese, while others use more butter and toasted cornmeal.
Where does low-fat mihlama come from?
Low-fat mihlama comes from the Black Sea culinary tradition of Türkiye. Mıhlama is especially associated with the eastern Black Sea region, while kuymak is another name used in some areas; ingredients and naming vary from place to place.
What do you serve with low-fat mihlama?
Low-fat mihlama is usually served hot with bread, which is used to scoop up the melted cheese and cornmeal. Cornbread is a fitting accompaniment, and the dish is often part of a Turkish-style breakfast with tea and other simple sides.
Can you reheat low-fat mihlama?
Yes, you can reheat low-fat mihlama, though the cheese may become firmer and less stretchy after cooling. Refrigerate leftovers in a covered container, then warm them gently in a pan with a small splash of water, stirring as they heat.
Can you freeze low-fat mihlama?
You can freeze low-fat mihlama, but thawing may leave the cheese grainy or less stretchy. For the best texture, make it fresh; if you have leftovers, refrigerate them in a covered container and reheat them gently instead.
Can low-fat mihlama raise blood sugar?
Yes, low-fat mihlama can raise blood sugar because it contains cornmeal, a source of carbohydrate. The amount eaten and the rest of the meal matter; people with diabetes should follow their individual meal plan when choosing a portion.
Low-fat mihlama Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B5
0.84mg · 17% DV
B2
0.22mg · 17% DV
B1
0.11mg · 9% DV
Minerals
Phosphorus
132mg · 19% DV
Calcium
144mg · 14% DV
Sodium
312mg · 14% DV
Copper
0.08mg · 9% DV
Potassium ⭐
132mg · 4% DV
Low-fat mihlama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat mihlama
To burn the 168 calories in 1 serving (medium) (120 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 Low-fat mihlama?
Low-fat mihlama is a lighter take on the hot, cheesy cornmeal dish associated with Turkey’s Black Sea region. It is usually made by cooking cornmeal with local cheese and butter; the lower-fat version uses less butter or a leaner balance of ingredients, while keeping the dish’s characteristic cheese pull.
It is commonly served hot for breakfast in its home region, with bread dipped into the thick, soft mixture. The cornmeal contributes most of the carbohydrates, while the cheese adds protein; a 100 g portion has 140 calories. For a less rich meal, serve it with fresh tomatoes and cucumber, or share a small pan alongside other breakfast dishes.
How Nutritious Is Low-fat mihlama?
Nutrient density
Medium
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 Low-fat mihlama 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 Low-fat mihlama Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat mihlama 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
— Not suitable
Low FODMAP
— Not suitable
Low-fat mihlama Fat Profile
SATURATED
2.52g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.