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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Tulum cheese gözleme (180 g) has 526 calories. That works out to 292 calories per 100 g. It contains 64.4 g of carbs, 20.2 g of protein, 20.9 g of fat and 3.1 g of fiber. Its 37.8 µg of Selenium covers 69% of the Daily Value. Its glycemic index is 57 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
526
KCAL / 180G
Carbs
64.4g
· 23% DV
Protein
20.2g
· 40% DV
Fat
20.9g
· 27% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 15% · Fat 36%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 526 kcal | |
| Total fat | 20.9 g | 27% |
| Saturated fat | 10.98 g | 55% |
| Trans fat | 0.32 g | |
| Sodium | 1278 mg | 56% |
| Total carbohydrate | 64.4 g | 23% |
| Fiber | 3.1 g | 11% |
| Protein | 20.2 g | 40% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 526 kcal |
| 1 piece (quarter) | 45 g | 131 kcal |
| 1 piece (small) | 90 g | 263 kcal |
| 1 piece (half) | 90 g | 263 kcal |
| 100 g | 100 g | 292 kcal |
| 1 piece (medium) | 140 g | 409 kcal |
| 1 piece (large) | 180 g | 526 kcal |
| 1 serving (medium) | 180 g | 526 kcal |
| 1 piece (extra large) | 240 g | 701 kcal |
| 1 piece (jumbo) | 320 g | 934 kcal |
Calculated from 292 calories per 100 g.
To make tulum cheese gözleme, roll a simple flour-and-water dough into thin rounds, add crumbled tulum cheese, fold, and cook on a hot griddle or skillet. Cook both sides until browned and make sure the filling is hot.
Tulum cheese gözleme is a Turkish flatbread folded around crumbled tulum cheese and cooked on a griddle or in a pan. Tulum is a traditional Turkish cheese with a bold, tangy, often salty flavor, so the filling tastes more pronounced than mild cheese.
The basic filling is crumbled tulum cheese, though chopped parsley, dill, or spinach can be added. If using spinach, squeeze out excess moisture first; a wet filling can make the dough soggy or cause the gözleme to split while cooking.
Tulum cheese softens as tulum cheese gözleme cooks, but it may not melt into a smooth, stretchy filling like mozzarella. Its texture varies by style and age, so finely crumbling it and spreading it evenly helps distribute the warm filling.
Tulum cheese gözleme usually has a stronger, more savory flavor than a version made with mild feta, although both cheeses can be salty and crumbly. Tulum is a Turkish cheese with its own distinctive taste, and different varieties soften differently when heated.
Keep the filling away from the edges of tulum cheese gözleme, avoid overfilling it, and press the folded seams firmly closed. Use a dry filling, especially when adding greens, and turn the gözleme gently so the seam stays intact.
Serve tulum cheese gözleme with fresh tomatoes, cucumber, and herbs for a simple meal. Ayran or tea are common Turkish accompaniments; because tulum cheese can be salty, fresh vegetables make a useful contrast to the rich filling.
Yes, a heavy skillet works well for tulum cheese gözleme if you do not have a traditional Turkish griddle. Heat it before adding the folded dough and cook over medium heat without crowding the pan, turning once the underside is browned.
Let leftover tulum cheese gözleme cool, then refrigerate it in a covered container and eat it within a few days. Reheat it in a dry skillet to bring back some of the browned surface; microwaving can make the flatbread soft.
Yes, you can freeze cooked tulum cheese gözleme once it has cooled completely. Separate pieces with parchment, seal them well, and thaw before reheating in a skillet. This helps prevent the flatbreads from sticking together and becoming damp.
Vitamins
B12
1.12µg · 47% DV
B1
0.52mg · 43% DV
B3
5.58mg · 35% DV
B2
0.43mg · 33% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
396mg · 57% DV
Sodium
1278mg · 56% DV
Calcium
513mg · 51% DV
Potassium ⭐
281mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 526 calories in 1 piece (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.
Tulum cheese gözleme is made by filling thinly rolled dough with crumbled tulum cheese, folding it over and cooking it on a hot griddle. Gözleme is a traditional Turkish flatbread found in many regions, with fillings that vary from place to place; cheese is a familiar choice at home and at gözleme stalls.
The outside turns lightly crisp while the inside stays soft, with a pleasantly tangy, salty cheese flavour. In Turkey it is enjoyed for breakfast, alongside tea, or as a filling snack; elsewhere, it works well as a quick lunch or casual sharing food. The dough provides most of its carbohydrates, while the cheese contributes protein and calcium. Serve it with fresh tomatoes or salad for a lighter-feeling meal; it provides 11.2 g of protein per 100 g.
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.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
10.98g
MONOUNSATURATED
5.67g
POLYUNSATURATED
2.09g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.