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Pezik Mihlama Calories
Traditional Black Sea dish with Swiss chard, cheese, and cornmeal
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pezik Mihlama (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 23.4 g of carbs, 11.7 g of protein, 13.5 g of fat and 4 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pezik Mihlama Nutrition Facts
Selected: 1 serving (medium) · 180 g
252
KCAL / 180G
Carbs
23.4g
· 9% DV
Protein
11.7g
· 23% DV
Fat
13.5g
· 17% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 18% · Fat 46%
Pezik Mihlama nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 6.84 g | 34% |
| Trans fat | 0.05 g | |
| Sodium | 684 mg | 30% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 4 g | 14% |
| Protein | 11.7 g | 23% |
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 Pezik Mihlama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 252 kcal |
| 1 piece (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (small) | 120 g | 168 kcal |
| 1 piece (large) | 150 g | 210 kcal |
| 1 cup (medium) | 170 g | 238 kcal |
| 1 serving (large) | 250 g | 350 kcal |
| 2 serving (double) | 360 g | 504 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Pezik Mihlama
What is pezik mihlama?
Pezik mihlama is a traditional Black Sea dish made with pezik—typically chard stems or leaves—melted cheese and cornmeal. It is cooked in a pan and served hot, while the cheese is still soft and stretchy.
What does “pezik” mean in pezik mihlama?
In pezik mihlama, pezik refers to leafy vegetable stems and greens, commonly chard in this dish. The name can vary by locality, so recipes may use beet greens or stems; trim any tough ends before cooking.
How do you make pezik mihlama at home?
To make pezik mihlama, soften chopped, well-drained greens in a pan, stir in cornmeal, then add cheese and cook until melted. Keep the heat moderate and stir as the cheese goes in to prevent sticking and help the mixture turn cohesive.
How is pezik mihlama different from kuymak?
Pezik mihlama includes chard or other pezik greens as a defining ingredient, while kuymak is usually built around cornmeal, butter and melting cheese. Both are served hot, but pezik mihlama has a distinctly vegetable-led flavor and texture.
Which cheese works best in pezik mihlama?
A melting cheese gives pezik mihlama its creamy, stretchy texture; kolot cheese is a fitting regional choice. If you cannot find it, use another mild cheese that melts well, and taste before adding salt because some cheeses are already salty.
Why does pezik mihlama turn watery?
Pezik mihlama can turn watery if the greens go into the pan while still wet or release too much moisture as they cook. Drain them thoroughly after washing, cook off excess liquid before adding cheese, and avoid crowding the pan.
Can you use chard leaves as well as stems in pezik mihlama?
Yes, pezik mihlama can be made with both chard stems and leaves. The stems take longer to soften, so chop them small and start cooking them first; add the leaves later, once the stems have begun to tenderize.
What is pezik mihlama usually served with?
Pezik mihlama is usually served hot with bread or cornbread for scooping up the melted cheese. A crisp salad or pickles make a good contrast to its rich, soft texture; serve it as a shared side or a light meal.
How should you store and reheat leftover pezik mihlama?
Store leftover pezik mihlama in a covered container in the refrigerator and reheat it thoroughly before eating. Warm it gently in a pan, stirring often; if it has thickened, add a small splash of water to loosen it.
Can you freeze pezik mihlama?
You can freeze pezik mihlama, but the greens and melted cheese may separate or become softer after thawing. For the best texture, eat it freshly made; if freezing leftovers, portion them into airtight containers and reheat thoroughly in a pan.
Pezik Mihlama Vitamins & Minerals
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
378µg · 42% DV
B12
0.72µg · 30% DV
Vitamin C
23.4mg · 26% DV
Minerals
Calcium
306mg · 31% DV
Sodium
684mg · 30% DV
Phosphorus
198mg · 28% DV
Selenium
9.9µg · 18% DV
Potassium ⭐
522mg · 15% DV
Pezik Mihlama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pezik Mihlama
To burn the 252 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 Pezik Mihlama?
Pezik Mihlama is a warm dish from Turkey’s Black Sea region, made with pezik—Swiss chard—cornmeal and cheese. The greens soften as the cornmeal and cheese come together into a thick, spoonable mixture.
It is savoury and gently earthy, with a soft, creamy texture and a little body from the cornmeal. In its home region it is served warm as part of a meal, often with cornbread or other bread for dipping; elsewhere, it also works as a comforting side. Cheese contributes protein, while the greens provide some fibre. For a lighter version, use less butter and cheese.
How Nutritious Is Pezik Mihlama?
Nutrient density
High
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 Pezik 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 Pezik Mihlama Contain Allergens?
Contains these allergens:
Which Diets Is Pezik Mihlama 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
Pezik Mihlama Fat Profile
SATURATED
6.84g
MONOUNSATURATED
3.78g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.