Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Traditional salted and spiced curd cheese, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (small) of Red çökelek (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 1.3 g of carbs, 5.4 g of protein, 3 g of fat and 0.2 g of fiber. Its 93 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 1 serving (small) · 30 g
54
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
5.4g
· 11% DV
Fat
3g
· 4% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 40% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0.09 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 5.4 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 54 kcal |
| 1 tablespoon (grated) | 15 g | 27 kcal |
| 1 piece (small) | 25 g | 45 kcal |
| 2 tablespoon (grated) | 30 g | 54 kcal |
| 1 piece (medium) | 40 g | 72 kcal |
| 1 piece (large) | 60 g | 108 kcal |
| 1 serving (medium) | 60 g | 108 kcal |
| 1 serving (large) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (shredded) | 110 g | 198 kcal |
Calculated from 180 calories per 100 g.
Red çökelek is a processed Turkish curd cheese seasoned with salt and red pepper or other spices. It has a crumbly texture and is commonly served at breakfast or added to home-cooked dishes.
Red çökelek gets its color mainly from red pepper or other red spices mixed into the curds. The exact seasoning and shade vary by maker, so the color alone does not indicate a single standardized recipe.
Red çökelek is often eaten with bread as part of a Turkish breakfast, or served as a savory accompaniment. Fresh vegetables can balance its salty, spicy flavor, and it can also be crumbled into simple meals.
Red çökelek is typically salted and spiced, while lor is usually milder and less seasoned. Their production can differ too: çökelek may be made from yogurt- or buttermilk-based curds, whereas lor is commonly made from whey.
Yes, red çökelek works well in cooked dishes such as börek fillings, eggs, and savory pastries. Its seasoning already contributes salt and heat, so taste the mixture before adding more.
Keep red çökelek refrigerated in a sealed container and follow the date and storage directions on its package. Use a clean utensil when serving, and discard it if it develops mold, an unusual smell, or a changed appearance.
Yes, red çökelek can be frozen in an airtight container, though thawing may make its texture drier and more crumbly. Thaw it in the refrigerator and use it in cooked fillings or eggs, where the texture change matters less.
Yes, ready-to-eat red çökelek can be eaten without cooking when it has been stored safely. Serve it with bread or vegetables, and avoid eating it if it has been left unrefrigerated or shows signs of spoilage.
For a similar crumbly filling, use plain çökelek or a mild fresh cheese and season it with red pepper and salt. Lor can also work, but it may taste milder and have a softer or wetter texture.
Red çökelek provides protein, but its salt content can be significant because it is seasoned and salted. Enjoy it in a moderate portion, especially if you are limiting sodium; a clinician can advise if you have a medical restriction.
Vitamins
B12
0.27µg · 11% DV
B2
0.07mg · 5% DV
Vitamin A
25.5µg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Phosphorus
93mg · 13% DV
Calcium
126mg · 13% DV
Sodium
234mg · 10% DV
Zinc
0.63mg · 6% DV
Potassium ⭐
36mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 54 calories in 1 serving (small) (30 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.
Red çökelek is a Turkish curd cheese seasoned with salt and red pepper or other spices. Its colour and flavour vary with the seasoning, and recipes differ from one household or region to another.
In Turkey, it is commonly eaten at breakfast, crumbled or spread on bread, and may also appear in pastries or as part of a meze spread. It pairs well with flatbread, olives and fresh vegetables; outside Turkey, try it in a sandwich or on a savoury toast. It is protein-rich, with 18 g per 100 g, and its savoury, salty character means a little can go a long way. Add cucumber or tomato for a fresher, lighter plate.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.83g
MONOUNSATURATED
0.81g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.