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Aged, salty cheese rich in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (thin) of İzmir tulum cheese (30 g) has 107 calories. That works out to 356 calories per 100 g. It contains 0.5 g of carbs, 7.4 g of protein, 8.5 g of fat and 0 g of fiber. Its 216 mg of Calcium covers 22% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (thin) · 30 g
107
KCAL / 30G
Carbs
0.5g
· 0% DV
Protein
7.4g
· 15% DV
Fat
8.5g
· 11% 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 2% · Protein 27% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 5.28 g | 26% |
| Trans fat | 0.24 g | |
| Sodium | 354 mg | 15% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.4 g | 15% |
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 slice (thin) | 30 g | 107 kcal |
| 1 slice (thin) | 20 g | 71 kcal |
| 1 piece (small) | 25 g | 89 kcal |
| 1 slice (medium) | 30 g | 107 kcal |
| 1 piece (medium) | 40 g | 142 kcal |
| 1 slice (thick) | 45 g | 160 kcal |
| 1 serving (small) | 50 g | 178 kcal |
| 2 slice (medium) | 60 g | 214 kcal |
| 1 serving (medium) | 75 g | 267 kcal |
| 100 g | 100 g | 356 kcal |
| 1 serving (large) | 100 g | 356 kcal |
Calculated from 356 calories per 100 g.
İzmir tulum cheese is an aged Turkish cheese associated with the Aegean region. Despite the word “tulum,” which refers to a traditional skin container, many modern versions are ripened in tins or other packaging rather than animal skins.
İzmir tulum cheese is typically more aged, saltier, and crumblier than feta, with a stronger savory flavor. Feta is usually brined and often has a tangier, moister texture, so the two are not interchangeable in every dish.
İzmir tulum cheese is commonly made with cow’s milk, though recipes can vary by producer and some versions may use other milks or blends. Check the product description if the milk source matters to you.
İzmir tulum cheese tastes savory, salty, and mature, with a more pronounced flavor than a mild fresh cheese. Its exact sharpness varies with aging and the producer, so it can range from pleasantly rich to quite assertive.
Yes, İzmir tulum cheese works well as a börek filling. Crumble it into the pastry, and consider mixing it with a milder cheese if you want a softer flavor; taste the filling before adding any extra salt.
İzmir tulum cheese softens when heated but may not melt into the smooth, stretchy layer you get from a young melting cheese. For toast or baked dishes, crumble it and combine it with a cheese that melts more evenly.
İzmir tulum cheese pairs well with bread, olives, tomatoes, and fresh fruit such as figs. Its salty, aged flavor also works in salads or pastry fillings, where milder ingredients balance its intensity.
No, İzmir tulum cheese should not be assumed to be lactose-free. Aging can reduce lactose in some cheeses, but the amount varies and does not guarantee that this cheese is suitable for someone who needs to avoid lactose.
Keep İzmir tulum cheese refrigerated in a tightly closed container after opening. Use a clean utensil each time and avoid leaving it out for extended periods; this helps preserve its texture and keeps it from picking up other refrigerator odors.
Yes, you can freeze İzmir tulum cheese, although thawing may make it drier or more crumbly. Divide it into portions before freezing, then use thawed cheese in cooked dishes or fillings where a change in texture matters less.
Vitamins
B12
0.33µg · 14% DV
Vitamin A
79.5µg · 9% DV
B2
0.11mg · 8% DV
Biotin
0.96µg · 3% DV
Minerals
Calcium
216mg · 22% DV
Phosphorus
141mg · 20% DV
Sodium
354mg · 15% DV
Zinc
0.93mg · 8% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 107 calories in 1 slice (thin) (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.
İzmir tulum cheese is an aged, salty cheese associated with İzmir and the Aegean region of Turkey. It is often sliced for breakfast and served with bread, tomatoes and olives, or crumbled over salads and savoury pastries. Its savoury, concentrated flavour works well in small amounts, so take its saltiness into account when seasoning a dish.
This cheese is rich in protein and calcium, and also has a substantial fat content; 100 g provides 24.5 g of protein. For a lighter plate, serve a modest portion with fresh vegetables, or use it as a finishing cheese rather than the main ingredient.
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.
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.
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
5.28g
MONOUNSATURATED
2.28g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.