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Soka cheese Calories
Traditional fermented cheese, high in protein and sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Soka cheese (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 1 g of carbs, 6.1 g of protein, 7.7 g of fat and 0 g of fiber. Its 186 mg of Calcium covers 19% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Soka cheese Nutrition Facts
Selected: 1 piece (small) · 30 g
96
KCAL / 30G
Carbs
1g
· 0% DV
Protein
6.1g
· 12% DV
Fat
7.7g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 25% · Fat 71%
Soka cheese nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.92 g | 25% |
| Trans fat | 0.27 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.1 g | 12% |
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 Small Soka cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 96 kcal |
| 1 piece (extra small) | 15 g | 48 kcal |
| 1 piece (medium) | 50 g | 160 kcal |
| 2 piece (double) | 60 g | 192 kcal |
| 1 serving (large) | 75 g | 240 kcal |
| 3 piece (triple) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (extra large) | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Soka cheese
What is Soka cheese?
Soka cheese is a Balkan-style fermented cheese preparation, usually made by layering cheese with peppers and milk or cream. It is known for a tangy, salty flavor, and its ingredients and method vary among regional and family recipes.
How do you make Soka cheese?
To make Soka cheese, pieces of cheese are packed with peppers and a dairy liquid, commonly milk or cream, in a jar and left to mature. The cheese, pepper type, and maturation method vary by recipe.
How do you eat Soka cheese?
Soka cheese is commonly eaten spread on bread or served in small portions alongside a meal. Its salty, assertive flavor works well with plain bread and mild accompaniments rather than being used like a large block of slicing cheese.
What does Soka cheese taste like?
Soka cheese tastes tangy and salty, with a fermented character; pepper can add noticeable heat. The exact sharpness and texture depend on the cheese used and how long the mixture is left to mature.
What ingredients are in Soka cheese?
Soka cheese usually contains cheese, peppers, and milk or cream. Some versions include garlic or other seasonings, so recipes do not have one fixed ingredient list; the pepper and dairy mixture are defining parts of the preparation.
Where does Soka cheese come from?
Soka cheese is associated with Balkan food traditions and is prepared in different forms across the region. It is also made in households with Balkan culinary traditions elsewhere, so the exact origin and recipe can vary by community.
How should you store Soka cheese?
Keep Soka cheese in a clean, covered container in the refrigerator, and use a clean utensil when serving it. Discard it if you notice mold, an unusual odor, or other signs of spoilage; homemade versions do not have one universal shelf life.
Which cheese can you use to make Soka cheese?
A crumbly, salty white cheese is commonly used to make Soka cheese. The cheese’s moisture affects the final consistency, so drain very wet cheese if needed and adjust for its saltiness before adding the pepper mixture.
Is Soka cheese spicy?
Soka cheese is only spicy when it is made with hot peppers. The heat depends on the pepper variety and quantity, so a version made with sweet peppers can have the characteristic tangy, fermented flavor without much heat.
Is Soka cheese too salty for people with high blood pressure?
Soka cheese can be high in sodium, so people managing high blood pressure may need to limit their portion. How much fits an individual eating plan depends on their health and sodium target; ask a doctor or dietitian for personal guidance.
Soka cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
Vitamin A
78µg · 9% DV
B2
0.11mg · 8% DV
Biotin
1.05µg · 4% DV
Minerals
Calcium
186mg · 19% DV
Phosphorus
123mg · 18% DV
Sodium
294mg · 13% DV
Zinc
0.84mg · 8% DV
Potassium ⭐
29mg · 1% DV
Soka cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soka cheese
To burn the 96 calories in 1 piece (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.
What is Soka cheese?
Soka cheese is a traditional Balkan-style fermented cheese associated with the cooking of Balkan communities in Turkey. It is commonly made by maturing cheese—often white cheese or curds—with green peppers in brine, though the ingredients and texture vary between household recipes. The result is soft and spreadable, with a tangy, salty flavour and a gentle peppery heat.
It is often served at breakfast or as a meze, spread on bread and paired with tomatoes, olives or other fresh vegetables. Soka cheese provides protein, but it is also notably salty, so a small piece can go a long way. For a lighter plate, serve it with plenty of vegetables and avoid adding extra salt.
How Nutritious Is Soka cheese?
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 Soka cheese 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 Soka cheese Contain Allergens?
Contains these allergens:
Which Diets Is Soka cheese 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
✓ Suitable
Low FODMAP
— Not suitable
Soka cheese Fat Profile
SATURATED
4.92g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.