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Pepper muhlama Calories
Calcium-rich cheese and energy from cornmeal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pepper muhlama (180 g) has 398 calories. That works out to 221 calories per 100 g. It contains 30.2 g of carbs, 15.7 g of protein, 24.5 g of fat and 2.3 g of fiber. Its 324 mg of Phosphorus covers 46% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Pepper muhlama Nutrition Facts
Selected: 1 serving (medium) · 180 g
398
KCAL / 180G
Carbs
30.2g
· 11% DV
Protein
15.7g
· 31% DV
Fat
24.5g
· 31% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 16% · Fat 54%
Pepper muhlama nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 398 kcal | |
| Total fat | 24.5 g | 31% |
| Saturated fat | 14.67 g | 73% |
| Trans fat | 0.76 g | |
| Sodium | 788 mg | 34% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 2.3 g | 8% |
| Protein | 15.7 g | 31% |
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 Pepper muhlama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 398 kcal |
| 1 tablespoon (small) | 25 g | 55 kcal |
| 1 piece (small) | 90 g | 199 kcal |
| 100 g | 100 g | 221 kcal |
| 1 cup (small) | 120 g | 265 kcal |
| 1 serving (large) | 250 g | 553 kcal |
| 1 serving (extra large) | 320 g | 707 kcal |
Calculated from 221 calories per 100 g.
Frequently Asked Questions About Pepper muhlama
What is pepper muhlama?
Pepper muhlama is a hot Turkish dish made by cooking cornmeal with butter, melting cheese into it, and adding peppers. It is associated with Black Sea cuisine and is usually served straight from the pan while the cheese is still stretchy.
How do you make pepper muhlama?
Pepper muhlama is made by softening chopped peppers in butter, then stirring in cornmeal and gradually adding water. Once the mixture thickens, add a good melting cheese and cook gently, stirring, until the cheese melts and stretches.
What cheese is best for pepper muhlama?
A melting Black Sea cheese such as kolot or Trabzon cheese is best for pepper muhlama. If you cannot find those, use a mild cheese that melts smoothly; taste it before adding salt, since some regional cheeses are already quite salty.
Is pepper muhlama the same as kuymak?
Pepper muhlama is a pepper-added version of mıhlama, a dish closely related to kuymak. The names and recipes overlap across parts of the Black Sea region, while the defining twist in pepper muhlama is the addition of peppers.
What kind of peppers go in pepper muhlama?
Green peppers are a common choice for pepper muhlama, while sweet red peppers give it a milder, sweeter flavor. Chop them finely and soften them in the butter before adding the cornmeal so they cook through in the finished dish.
Why doesn’t my pepper muhlama stretch?
Pepper muhlama may not stretch if the cheese does not melt well or the mixture has become too thick. Use a good melting cheese, add it after the cornmeal mixture thickens, and keep the pan over gentle heat while stirring.
Where does pepper muhlama come from?
Pepper muhlama comes from the tradition of mıhlama in Turkey’s Black Sea region, particularly associated with Trabzon and nearby areas. Recipes vary from household to household, and the pepper addition is a variation rather than a fixed ingredient in every local version.
What do you eat with pepper muhlama?
Pepper muhlama is usually eaten hot with fresh bread or cornbread, which can scoop up its melted cheese. It also works as part of a Turkish breakfast spread; serve it as soon as it is ready because it firms up as it cools.
Can you make pepper muhlama without cornmeal?
Traditional pepper muhlama uses cornmeal, which gives the cheese mixture its body and characteristic texture. Leaving it out changes the dish substantially; for a closer result, use finely ground cornmeal and cook it thoroughly before adding the cheese.
How do you store and reheat leftover pepper muhlama?
Store leftover pepper muhlama in a covered container in the refrigerator and eat it within a few days. Reheat it gently in a pan with a small splash of water, stirring as it warms; chilled cheese usually will not stretch quite like freshly cooked cheese.
Pepper muhlama Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.4mg · 31% DV
Vitamin C
24.3mg · 27% DV
Vitamin A
198µg · 22% DV
Minerals
Phosphorus
324mg · 46% DV
Calcium
445mg · 45% DV
Sodium
788mg · 34% DV
Selenium
15µg · 27% DV
Potassium ⭐
247mg · 7% DV
Pepper muhlama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepper muhlama
To burn the 398 calories in 1 serving (medium) (180 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 Pepper muhlama?
Pepper muhlama is a variation on mıhlama, the hot, pan-cooked cornmeal and cheese dish associated with Turkey’s Black Sea region. Cornmeal is cooked with butter, then melting cheese and peppers are stirred in until the mixture turns thick and stretchy. The type of cheese and pepper can vary from one household or locality to another.
It is usually served piping hot, often at breakfast, with bread for scooping; across the Black Sea region it may also be shared as a substantial snack. The cheese contributes protein, while cornmeal and butter make it an energy-rich dish: a 100 g portion has 221 calories. Pair it with fresh tomatoes or greens, or serve a smaller portion alongside other breakfast dishes.
How Nutritious Is Pepper muhlama?
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 Pepper muhlama 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 Pepper muhlama Contain Allergens?
Contains these allergens:
Which Diets Is Pepper muhlama 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
Pepper muhlama Fat Profile
SATURATED
14.67g
MONOUNSATURATED
6.39g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.