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A smooth, thick, pale-yellow cornmeal pudding served in a shallow bowl, with a glossy surface and no visible garnish.

Peleze Calories

Traditional cornmeal-based porridge/pudding-like dish

CALORIES · 100 G

96kcal

GI

68medium

POTASSIUM · 100 G

31mg

FIBER · 100 G

1.1g

Quick answer

1 cup (medium) of Peleze (240 g) has 230 calories. That works out to 96 calories per 100 g. It contains 50.9 g of carbs, 4.3 g of protein, 1.7 g of fat and 2.6 g of fiber. Its 0.1 mg of B1 covers 10% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.

Peleze Nutrition Facts

Selected: 1 cup (medium) · 240 g

230

KCAL / 240G

Carbs

50.9g

· 19% DV

Protein

4.3g

· 9% DV

Fat

1.7g

· 2% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 86% · Protein 7% · Fat 7%

Peleze nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories230 kcal
Total fat1.7 g2%
Saturated fat0.24 g1%
Trans fat0 g
Sodium4.8 mg0%
Total carbohydrate50.9 g19%
Fiber2.6 g9%
Protein4.3 g9%

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 Peleze?

ServingAmountCalories
1 cup (medium)240 g230 kcal
1 tablespoon (thick)20 g19 kcal
1 piece (mini)90 g86 kcal
100 g100 g96 kcal
1 serving (small)150 g144 kcal
1 cup (small)180 g173 kcal
1 serving (medium)250 g240 kcal
1 cup (large)320 g307 kcal
1 serving (large)350 g336 kcal

Calculated from 96 calories per 100 g.

Frequently Asked Questions About Peleze

What does Peleze taste like?

Peleze has a mild, earthy corn flavor and a soft, thick texture. Its sweetness depends on the recipe and toppings: sugar may be cooked into it, while pekmez (grape molasses) or butter can be added when serving.

Is Peleze a Turkish dessert or a porridge?

Peleze is a traditional Turkish cornmeal dish that sits between porridge and pudding. It is commonly served sweet, but the cornmeal-and-liquid base can be mild on its own, so its final character depends on how it is seasoned.

Where does Peleze come from?

Peleze is associated with the Black Sea region of Türkiye, particularly its eastern part. Local and family recipes vary in how they sweeten it and what they serve on top, so there is not just one fixed version.

What is Peleze made from?

Peleze is made primarily from cornmeal and water, cooked until thick. Sweet versions may include sugar, and toppings such as pekmez, a grape molasses, or butter are used in some preparations.

How is Peleze traditionally served?

Peleze is spooned into bowls and may be topped with pekmez or melted butter. It can be served while warm and soft, or allowed to cool until it becomes firmer, depending on the recipe and preference.

How do you make Peleze without lumps?

To keep Peleze smooth, whisk the cornmeal into cold water before heating it, rather than tipping dry cornmeal into a hot pan. Cook over moderate heat and keep stirring as the mixture thickens.

Can you make Peleze with milk instead of water?

Yes, Peleze can be made with milk for a richer, creamier result, although water is used in the basic traditional preparation. Stir it frequently over gentle heat because milk can scorch on the bottom of the pan.

Why does Peleze get so firm after cooling?

Peleze thickens as it cools because the cooked cornmeal continues to set. For a softer serving, take it off the heat while it is still slightly looser than you want, or stir in a little warm water or milk when reheating.

Can Peleze be eaten cold?

Yes, Peleze can be eaten cold. Chilling makes it firmer and more pudding-like than when it is freshly cooked; add a topping such as pekmez just before serving if you want extra sweetness.

How should leftover Peleze be stored?

Store leftover Peleze in a covered container in the refrigerator. It will become thicker as it chills; warm it gently with a splash of water or milk, stirring until it reaches the consistency you prefer.

Peleze Vitamins & Minerals

Vitamins

B1

0.12mg · 10% DV

B3

1.44mg · 9% DV

B6

0.12mg · 7% DV

B5

0.29mg · 6% DV

Minerals

Phosphorus

67mg · 10% DV

Manganese

0.19mg · 8% DV

Copper

0.07mg · 8% DV

Magnesium

29mg · 7% DV

Potassium ⭐

74mg · 2% DV

Sodium

4.8mg · 0% DV

Peleze Glycemic Index

GLYCEMIC INDEX

68
Medium
0 Low5570100

GLYCEMIC LOAD

33.6
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Peleze

To burn the 230 calories in 1 cup (medium) (240 g):

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Peleze?

Peleze is a traditional cornmeal pudding associated with parts of Turkey’s Black Sea region. It is made by cooking cornmeal with water until thick, then sweetened in recipes that call for sugar. The result is somewhere between a soft porridge and a set pudding, with details varying from household to household.

It can be served warm or chilled, often with pekmez (grape or mulberry molasses) poured over the top. In its home region, it makes a simple dessert or snack; elsewhere, it is easy to serve after a meal or alongside tea. Peleze is mainly a source of carbohydrates, with relatively little protein or fat. For a lighter bowl, keep the portion modest and use the syrup sparingly.

How Nutritious Is Peleze?

Nutrient density

Low

28/ 100

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

39/ 100

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 Peleze Processed?

NOVA 2

Minimally 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 Peleze Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Peleze Good For?

Vegan

✓ 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

Peleze Fat Profile

SATURATED

0.24g

MONOUNSATURATED

0.29g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 33.5:1

Above the ideal 4:1 (33.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.