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Strained Yogurt (Birşah) Calories
High-protein, low-carb strained yogurt rich in calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 tablespoon (medium) of Strained Yogurt (Birşah) (60 g) has 57 calories. That works out to 95 calories per 100 g. It contains 2.1 g of carbs, 4.5 g of protein, 3 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 13% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Strained Yogurt (Birşah) Nutrition Facts
Selected: 3 tablespoon (medium) · 60 g
57
KCAL / 60G
Carbs
2.1g
· 1% DV
Protein
4.5g
· 9% DV
Fat
3g
· 4% 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 16% · Protein 34% · Fat 50%
Strained Yogurt (Birşah) nutrition facts table · 3 tablespoon (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 4.5 g | 9% |
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 3 Tablespoons of Strained Yogurt (Birşah)?
| Serving | Amount | Calories |
|---|---|---|
| 3 tablespoon (medium) | 60 g | 57 kcal |
| 1 tablespoon (extra small) | 20 g | 19 kcal |
| 2 tablespoon (small) | 40 g | 38 kcal |
| 100 g | 100 g | 95 kcal |
| 5 tablespoon (large) | 100 g | 95 kcal |
| 1 serving (medium) | 125 g | 119 kcal |
| 1 piece (medium) | 150 g | 143 kcal |
| 1 cup (medium) | 200 g | 190 kcal |
| 1 pack (large) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Strained Yogurt (Birşah)
Is strained yogurt (Birşah) the same as Greek yogurt?
They are similar, but not always identical. Greek yogurt is also strained, while the straining method and final thickness vary between products. Strained yogurt (Birşah) may therefore have a different texture from the Greek yogurt in a recipe.
Can strained yogurt (Birşah) replace sour cream?
Yes, strained yogurt (Birşah) can replace sour cream in dips, toppings, and many cold recipes. It has a tangy taste and thick texture, though the finished dish may taste less rich than one made with sour cream.
Can you cook with strained yogurt (Birşah)?
Yes, strained yogurt (Birşah) works in cooked dishes, but high heat can make it split. Stir it in near the end of cooking, or temper it first by mixing in a little warm liquid.
Is strained yogurt (Birşah) the same as labneh?
No, strained yogurt (Birşah) and labneh are not necessarily the same. Labneh is often strained further and may be salted, giving it a firmer texture and different flavor. Check the recipe’s desired consistency before swapping them.
Can strained yogurt (Birşah) be used as a meat marinade?
Yes, strained yogurt (Birşah) works as a marinade for meat. Its acidity helps flavor the surface while the thick texture clings well; mix it with spices and refrigerate the meat while it marinates.
Can strained yogurt (Birşah) be used to make cacık?
Yes, strained yogurt (Birşah) makes a thick, creamy cacık. Stir in cold water a little at a time to loosen it, then add cucumber, garlic, and herbs to reach the consistency you want.
How do you make strained yogurt like strained yogurt (Birşah) at home?
To make strained yogurt at home, drain plain yogurt through a clean, fine cloth or coffee filter over a bowl in the refrigerator. The longer it drains, the thicker it becomes; use the collected whey in baking or smoothies.
Can strained yogurt (Birşah) be frozen?
Yes, strained yogurt (Birşah) can be frozen, but it may separate and turn grainy after thawing. Stir it well and use it in cooked dishes or smoothies, where the texture change is less noticeable.
How should you store strained yogurt (Birşah) after opening?
Keep strained yogurt (Birşah) refrigerated with its container closed after opening. Use a clean spoon each time and follow the package’s storage directions; discard it if its smell, appearance, or texture changes unusually.
Can you put strained yogurt (Birşah) in a smoothie?
Yes, strained yogurt (Birşah) makes smoothies creamy and adds thickness. Blend it with fruit and a liquid such as milk or water, adding more liquid gradually until the drink reaches your preferred consistency.
Strained Yogurt (Birşah) Vitamins & Minerals
Vitamins
B12
0.3µg · 13% DV
B2
0.11mg · 8% DV
Biotin
1.92µg · 6% DV
B5
0.24mg · 5% DV
Minerals
Phosphorus
57mg · 8% DV
Calcium
72mg · 7% DV
Iodine
9µg · 6% DV
Zinc
0.3mg · 3% DV
Potassium ⭐
90mg · 3% DV
Sodium
27mg · 1% DV
Strained Yogurt (Birşah) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained Yogurt (Birşah)
To burn the 57 calories in 3 tablespoon (medium) (60 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 Strained Yogurt (Birşah)?
Birşah Strained Yogurt is a Turkish-style yogurt that has been drained to give it a thicker, denser texture than regular yogurt. Its mild tang and creamy body make it easy to use at breakfast with fruit or honey, or alongside savoury meals. In Turkey, strained yogurt also appears in dips and meze, and can be mixed with garlic and herbs or loosened for a cool, refreshing accompaniment.
It is a protein-rich choice with relatively little carbohydrate; a 100 g portion provides 7.5 g of protein. Enjoy it plain when you want to keep a meal simple, or stir it into sauces and soups for creaminess. For a lighter dip, thin it with a little water and add fresh herbs.
How Nutritious Is Strained Yogurt (Birşah)?
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 Strained Yogurt (Birşah) Processed?
NOVA 2
Minimally 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 Strained Yogurt (Birşah) Contain Allergens?
Contains these allergens:
Which Diets Is Strained Yogurt (Birşah) 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
Strained Yogurt (Birşah) Fat Profile
SATURATED
1.92g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.