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Sahle Calories
Traditional Turkish dessert made with starch, milk, and sugar
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sahle (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 27.6 g of carbs, 2.6 g of protein, 1.4 g of fat and 0.1 g of fiber. Its 72 mg of Phosphorus covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Sahle Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
27.6g
· 10% DV
Protein
2.6g
· 5% DV
Fat
1.4g
· 2% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 8% · Fat 9%
Sahle nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 27.6 g | 10% |
| Fiber | 0.1 g | 0% |
| Protein | 2.6 g | 5% |
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 Medium Sahle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 cup (medium) | 200 g | 220 kcal |
| 2 piece (double) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Sahle
What is Sahle?
Sahle is a traditional Turkish milk dessert made with starch and sugar. Cooking thickens the mixture into a spoonable pudding, which may be served plain or finished with a flavoring such as cinnamon.
How do you make Sahle at home?
To make Sahle, first whisk the starch into some cold milk until smooth, then combine it with the remaining milk and sugar. Heat while stirring continuously until thickened, then portion it into serving dishes.
Is Sahle the same as salep?
No. Sahle is a spoonable dessert made with milk, starch, and sugar, while salep usually refers to a hot drink made with milk and salep powder. The similar names can cause confusion, but they are not the same preparation.
Can you use cornstarch to make Sahle?
Yes, cornstarch can be used to thicken Sahle. Mix it with cold milk before adding it to the pot so it disperses evenly; adding dry starch straight to hot milk can leave lumps.
Does Sahle taste more like pudding or custard?
Sahle is closer to a starch-thickened pudding than an egg custard. Its basic ingredients are milk, starch, and sugar, so the texture is smooth and set without relying on eggs.
Why does Sahle form a skin on top?
Sahle can form a skin as its warm surface dries while cooling. Cover the surface directly with food-safe wrap, or stir it as it cools, to reduce that layer before serving.
Can Sahle be served as a chilled dessert?
Yes, Sahle can be served chilled. Cooling firms its starch-thickened texture, while serving it warm keeps it softer; either way, cinnamon is a common simple topping.
What is the difference between Sahle and Turkish muhallebi?
Sahle and muhallebi are both milk-based Turkish sweets, but their names do not guarantee identical recipes. Sahle is commonly described as a milk, starch, and sugar dessert, while muhallebi has many regional and household variations.
Can Sahle be frozen and thawed?
Sahle can be frozen, but thawing may make its texture watery or grainy because starch-thickened desserts do not always freeze smoothly. Refrigerating a freshly made batch is a better choice when you want to preserve its texture.
Can people with diabetes eat Sahle?
People with diabetes may be able to include Sahle in a meal, but its added sugar and starch can raise blood glucose. The suitable portion depends on individual glucose targets and meal planning, so ask your clinician or dietitian for personal guidance.
Sahle Vitamins & Minerals
Vitamins
B12
0.18µg · 8% DV
B5
0.36mg · 7% DV
B2
0.08mg · 6% DV
Biotin
1.44µg · 5% DV
Minerals
Phosphorus
72mg · 10% DV
Calcium
84mg · 8% DV
Iodine
6µg · 4% DV
Zinc
0.36mg · 3% DV
Potassium ⭐
108mg · 3% DV
Sodium
42mg · 2% DV
Sahle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sahle
To burn the 132 calories in 1 piece (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 Sahle?
Sahle is a traditional Turkish milk dessert made with starch, milk and sugar. The mixture is cooked until thick, then served with a smooth, soft set texture; its flavour is gently sweet and milky.
In Turkey, it is commonly enjoyed as a small dessert after a meal or alongside tea or coffee, either at home or from a pastry shop. Its carbohydrate content is the main nutritional feature, while protein and fat are comparatively low. It suits anyone looking for a simple milk-based sweet; keep the portion modest if you want a lighter dessert, and serve it without an extra sugary topping.
How Nutritious Is Sahle?
Nutrient density
Low
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
Low
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 Sahle 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 Sahle Contain Allergens?
Contains these allergens:
Which Diets Is Sahle 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
Sahle Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.