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Mihlama Calories
Traditional Black Sea Turkish dish with cheese and cornmeal, served hot for breakfast
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mihlama (120 g) has 312 calories. That works out to 260 calories per 100 g. It contains 19.2 g of carbs, 12.6 g of protein, 20.4 g of fat and 0.8 g of fiber. Its 408 mg of Calcium covers 41% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Mihlama?
Mihlama is a hot, pan-cooked dish from Turkey’s Black Sea region, made with cornmeal, butter and melting cheese. It is brought to the table bubbling, with a thick, glossy texture and soft strands of cheese; the type of cheese and the amount of cornmeal can vary from one household or region to another.
In its home region it is a much-loved breakfast, usually eaten by dipping pieces of bread straight into the pan. It is rich and filling, with fat from the butter and cheese as well as a useful amount of protein; a 100 g portion contains 17 g of fat. For a lighter meal, serve a modest helping alongside tomatoes, cucumber or other fresh vegetables.
Mihlama Nutrition Facts
Selected: 100 g
260
KCAL / 100G
Carbs
16g
· 6% DV
Protein
10.5g
· 21% DV
Fat
17g
· 22% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 16% · Fat 59%
Mihlama Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.32mg · 25% DV
Vitamin A
180µg · 20% DV
B5
0.6mg · 12% DV
Minerals
Calcium
340mg · 34% DV
Phosphorus
210mg · 30% DV
Sodium
650mg · 28% DV
Selenium
6µg · 11% DV
How Nutritious Is 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
Low
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.
Mihlama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mihlama
To burn the 260 calories in 100 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.
Is 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 Mihlama Contain Allergens?
Contains these allergens:
Which Diets Is 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
Mihlama Fat Profile
SATURATED
10.5g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Mihlama
What is Mihlama?
Mihlama is a rich, hot dish from Turkey’s Black Sea region, made by melting cheese into butter and cornmeal. It is traditionally served in the pan, often at breakfast, while the cheese is still stretchy.
How do you eat Mihlama?
Eat Mihlama hot by dipping pieces of bread into the cheese mixture or lifting it from the pan while the cheese stretches. It is usually shared at the table rather than served as a chilled or separate side dish.
How do you make Mihlama at home?
To make Mihlama, gently cook cornmeal in melted butter, stir in hot water, then add cheese and cook until it melts. Keep the heat low and serve straight away, before the cheese firms up.
What cheese is best for Mihlama?
Kolot cheese is a traditional choice for Mihlama because it melts into a stretchy mixture. If you cannot find it, use a mild cheese that melts well; strongly salted or dry cheeses can make the dish less smooth.
Where does Mihlama come from?
Mihlama comes from Turkey’s Black Sea region, where it is a familiar hot breakfast dish. Recipes and names vary across the region, so the version served in one town or household may differ slightly from another.
Why is my Mihlama lumpy?
Mihlama can turn lumpy if water is added too quickly to the cornmeal or the mixture is not stirred. Add hot water gradually while mixing, then keep stirring over low heat until the base is smooth before adding cheese.
What should you serve with Mihlama?
Serve Mihlama with fresh bread for dipping; bread is the classic way to enjoy its melted cheese. It also works as part of a Turkish-style breakfast, alongside tea and other breakfast foods rather than as a stand-alone main meal.
Can you make Mihlama without kolot cheese?
Yes, you can make Mihlama with another mild cheese that melts and stretches well. The flavor and texture will change, so avoid relying on a hard, dry cheese or one that releases a lot of oil when heated.
Is Mihlama different from kuymak?
The names Mihlama and kuymak are often used for closely related Black Sea dishes, and there is no single region-wide distinction. Some recipes use the names for different proportions of cornmeal and cheese, while others treat them as the same dish.
Can you freeze leftover Mihlama?
You can freeze leftover Mihlama, but it is not ideal: the cheese may separate and lose its stretchy texture after thawing. Refrigerate leftovers for a short time instead, and reheat them gently with a little water if they become too thick.
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Nutrition data compiled from USDA FoodData Central and scientific sources.