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Low-fat vanilla kesam Calories
High-protein, low-fat vanilla cultured dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-fat vanilla kesam (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 12.3 g of carbs, 12.8 g of protein, 1.5 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Low-fat vanilla kesam Nutrition Facts
Selected: 1 cup (medium) · 150 g
123
KCAL / 150G
Carbs
12.3g
· 4% DV
Protein
12.8g
· 26% DV
Fat
1.5g
· 2% 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 43% · Protein 45% · Fat 12%
Low-fat vanilla kesam nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 12.8 g | 26% |
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 Cup of Low-fat vanilla kesam?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 123 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 3 tablespoon (medium) | 45 g | 37 kcal |
| ½ cup (half) | 75 g | 62 kcal |
| 100 g | 100 g | 82 kcal |
| 1 piece (small) | 125 g | 103 kcal |
| 1 piece (large) | 175 g | 144 kcal |
| 1.5 cup (large) | 225 g | 185 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Low-fat vanilla kesam
What is low-fat vanilla kesam?
Low-fat vanilla kesam is a vanilla-flavoured cultured dairy product similar to quark. It has a thick, spoonable texture and can be eaten on its own or used in sweet dishes.
Is low-fat vanilla kesam the same as quark?
Kesam is a Norwegian-style quark product, so it is closely related to quark rather than a separate type of yogurt. The vanilla version is flavoured, and its exact texture can vary by brand.
How is low-fat vanilla kesam different from skyr?
Low-fat vanilla kesam is quark-style cultured dairy, while skyr is an Icelandic cultured dairy product. They can both be thick and high in protein, but their production methods and textures differ.
Can I use low-fat vanilla kesam instead of Greek yogurt?
Yes, low-fat vanilla kesam can replace Greek yogurt in many cold recipes, such as fruit bowls or layered desserts. Because it is vanilla-flavoured, it may make savoury dishes taste sweet.
Is low-fat vanilla kesam sweetened?
Some vanilla kesam products contain added sugar or sweeteners, but the recipe varies by product. Vanilla flavour alone does not tell you whether it is sweetened, so check the ingredient list.
Can you cook or bake with low-fat vanilla kesam?
Yes, it can be used in baking and some cooked recipes, especially sweet ones. Heating may change its texture, so it works best when incorporated into a recipe rather than used as a direct cream substitute.
What goes well with low-fat vanilla kesam?
Fruit, oats, nuts, and granola pair well with low-fat vanilla kesam. For a quick breakfast or snack, add fresh berries and oats; the vanilla flavour usually means you do not need extra flavouring.
Does low-fat vanilla kesam help with weight loss?
It does not cause weight loss by itself, but its protein can help make a snack more filling. Pairing it with fruit and choosing modest portions can make it a practical alternative to richer desserts.
Can people with lactose intolerance eat low-fat vanilla kesam?
Not necessarily; unless it is specifically labelled lactose-free, low-fat vanilla kesam may contain lactose. Culturing does not remove all lactose, so people with intolerance should consider their own tolerance and the product information.
Can you freeze low-fat vanilla kesam?
Yes, but freezing can make low-fat vanilla kesam watery or grainy once thawed. It is usually better to use thawed kesam in baking or cooked dishes than to expect its original smooth texture.
Low-fat vanilla kesam Vitamins & Minerals
Vitamins
B12
0.68µg · 28% DV
B2
0.27mg · 21% DV
Biotin
3.75µg · 13% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
150mg · 21% DV
Calcium
180mg · 18% DV
Iodine
18µg · 12% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
225mg · 7% DV
Sodium
68mg · 3% DV
Low-fat vanilla kesam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat vanilla kesam
To burn the 123 calories in 1 cup (medium) (150 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 vanilla kesam?
Low-fat vanilla kesam is a vanilla-flavoured version of kesam, the Norwegian name for a quark-like cultured dairy product. It has a thick, smooth texture and a gentle tang beneath the vanilla sweetness. It is not quite the same as yoghurt or cottage cheese, though it can be used in similar ways.
In Norway it is commonly eaten at breakfast or as a snack, on its own or with fruit, oats or muesli; elsewhere, it also makes an easy chilled dessert or filling for a breakfast bowl. It is high in protein and low in fat. Pair it with fresh berries for a lighter option, or check the sweetness before adding anything extra.
How Nutritious Is Low-fat vanilla kesam?
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 vanilla kesam 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 vanilla kesam Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat vanilla kesam 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
Low-fat vanilla kesam Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.