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Mıhlama (low oil) Calories
Traditional Black Sea cornmeal and cheese dish, prepared with low oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mıhlama (low oil) (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 21.6 g of carbs, 10.2 g of protein, 8.4 g of fat and 1.4 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.
Mıhlama (low oil) Nutrition Facts
Selected: 1 serving (medium) · 120 g
216
KCAL / 120G
Carbs
21.6g
· 8% DV
Protein
10.2g
· 20% DV
Fat
8.4g
· 11% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 20% · Fat 37%
Mıhlama (low oil) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 4.56 g | 23% |
| Trans fat | 0.06 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 1.4 g | 5% |
| Protein | 10.2 g | 20% |
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 Mıhlama (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 216 kcal |
| 1 piece (mini) | 60 g | 108 kcal |
| 1 serving (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (medium) | 100 g | 180 kcal |
| 1 piece (jumbo) | 150 g | 270 kcal |
| 1 cup (large) | 160 g | 288 kcal |
| 1 serving (large) | 180 g | 324 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Mıhlama (low oil)
What cheese is used in low-oil mıhlama?
Low-oil mıhlama is traditionally made with kolot cheese, a regional cheese that melts and stretches well. Trabzon cheese is another traditional choice. If neither is available, choose a good melting cheese, but expect the flavor and texture to differ from the Black Sea original.
What is the difference between mıhlama and kuymak?
Mıhlama and kuymak are closely related Black Sea dishes made with cornmeal and cheese, but their names and recipes vary by region. Some cooks distinguish them by their proportions or ingredients; there is no single naming rule used everywhere.
Why doesn’t low-oil mıhlama stretch?
Low-oil mıhlama may not stretch if the cheese does not melt smoothly or is not a stretchy variety. Add the cheese after the cornmeal mixture has cooked, then stir just until it melts; excessive heat can make cheese release oil and lose its texture.
How do you make low-oil mıhlama?
To make low-oil mıhlama, toast cornmeal in a small amount of fat, stir in hot water, and cook until smooth. Add the cheese at the end and stir until melted and stretchy. Using less fat makes the dish lighter in flavor than the traditional version.
What kind of cornmeal works best for mıhlama?
Fine or medium-ground cornmeal works well for mıhlama and gives a smoother texture. Coarser meal makes the dish more grainy. Toast the cornmeal gently in the oil or butter until fragrant, without letting it darken or burn.
Where does mıhlama come from?
Mıhlama is associated with the Black Sea region of Türkiye, especially its eastern part. Recipes differ between households and towns, including the cheese used and the balance of cornmeal and cheese, so no single version represents every local tradition.
How is low-oil mıhlama traditionally served?
Low-oil mıhlama is served hot, often with bread for dipping, as part of breakfast or a shared meal. Its cheese firms up as it cools, so bring it to the table as soon as it is ready for the best stretchy texture.
Can you reheat leftover mıhlama?
Yes, leftover mıhlama can be reheated, although it usually will not become as stretchy as when freshly made. Refrigerate it in a covered container and warm it gently in a pan; a little water can help loosen the mixture as it heats.
Can you make low-oil mıhlama without butter?
Yes, you can make low-oil mıhlama with a small amount of neutral oil instead of butter. Butter gives the dish a distinctive savory aroma, so the flavor will change. Removing all the fat can also make it harder to toast the cornmeal evenly.
Is low-oil mıhlama a good choice for weight loss?
Low-oil mıhlama is not inherently a weight-loss food; it is a filling cheese-and-cornmeal dish that is often eaten with bread. A smaller serving alongside vegetables can make it easier to fit into a lighter meal.
Mıhlama (low oil) Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.22mg · 17% DV
Vitamin A
132µg · 15% DV
Biotin
3µg · 10% DV
Minerals
Calcium
252mg · 25% DV
Phosphorus
168mg · 24% DV
Sodium
396mg · 17% DV
Selenium
5.4µg · 10% DV
Potassium ⭐
102mg · 3% DV
Mıhlama (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mıhlama (low oil)
To burn the 216 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 Mıhlama (low oil)?
Mıhlama (low oil) is a hot Black Sea dish made by cooking cornmeal with melting cheese in a pan. Traditional versions often rely generously on butter; this one uses less oil while keeping the familiar combination of corn and cheese.
It is thick, stretchy and savoury, with a gently toasted note, and is best served straight from the pan while the cheese is still soft. In Turkey it is a popular breakfast or brunch dish, eaten by dipping in bread; it also makes a warming shared plate. Cornmeal supplies most of the carbohydrates, while the cheese contributes protein and fat. For a lighter meal, serve a modest portion with fresh tomatoes and cucumbers.
How Nutritious Is Mıhlama (low oil)?
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 Mıhlama (low oil) 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 Mıhlama (low oil) Contain Allergens?
Contains these allergens:
Which Diets Is Mıhlama (low oil) 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
Mıhlama (low oil) Fat Profile
SATURATED
4.56g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.3g
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.