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Unsalted Künefe Cheese Calories
Low-sodium, protein-rich fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Unsalted Künefe Cheese (30 g) has 79 calories. That works out to 264 calories per 100 g. It contains 0.9 g of carbs, 6.1 g of protein, 5.8 g of fat and 0 g of fiber. Its 153 mg of Calcium covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Unsalted Künefe Cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
79
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
6.1g
· 12% DV
Fat
5.8g
· 7% 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 30% · Fat 66%
Unsalted Künefe Cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.19 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 0.9 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 Medium Unsalted Künefe Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 79 kcal |
| 1 piece (thin) | 15 g | 40 kcal |
| 1 piece (thick) | 45 g | 119 kcal |
| 1 serving (small) | 50 g | 132 kcal |
| 1 piece (large) | 60 g | 158 kcal |
| 100 g | 100 g | 264 kcal |
| 1 serving (medium) | 100 g | 264 kcal |
| 1 cup (shredded) | 100 g | 264 kcal |
| 1 serving (large) | 150 g | 396 kcal |
Calculated from 264 calories per 100 g.
Frequently Asked Questions About Unsalted Künefe Cheese
What is unsalted künefe cheese?
Unsalted künefe cheese is a fresh, mild cheese traditionally used as the filling in künefe, a syrup-soaked pastry dessert. It softens and stretches when heated, while its low saltiness keeps the cheese from overpowering the sweet syrup.
What cheese can I use instead of unsalted künefe cheese?
Unsalted mozzarella is a practical substitute for unsalted künefe cheese; some cooks also use a mild, stretchy cheese such as dil cheese. Choose a cheese that melts well, and drain excess moisture if it seems wet.
Does unsalted künefe cheese melt and stretch?
Yes, unsalted künefe cheese softens and stretches when heated, which gives künefe its characteristic cheese-filled center. The exact stretch can vary with the cheese’s freshness and make, so distribute it evenly for consistent melting.
How is unsalted künefe cheese different from mozzarella?
Unsalted künefe cheese is made for the stretchy filling in künefe, while mozzarella is a more general-purpose cheese with many styles and moisture levels. A low-moisture mozzarella may work well, but fresh mozzarella can release extra liquid.
Why is unsalted künefe cheese used in künefe?
Unsalted künefe cheese keeps the dessert’s sweet syrup and cheese filling in balance. A salty cheese can make the finished künefe taste noticeably savory, so the unsalted version is the traditional choice for a mild, milky filling.
How do you use unsalted künefe cheese when making künefe?
Break or cut unsalted künefe cheese into small pieces and spread it evenly between the layers of shredded pastry. Even coverage helps it melt throughout the dessert, rather than leaving some portions with little or no cheese.
Can unsalted künefe cheese be used in savory recipes?
Yes, unsalted künefe cheese can be used in toasties, pastries, and other hot dishes where a mild melting cheese is useful. Because it contributes little salt, season the rest of the filling to suit the recipe.
Can you eat unsalted künefe cheese without cooking it?
Yes, unsalted künefe cheese can be eaten uncooked if it is sold ready to eat and has been stored as directed. Its mild, milky flavor is pleasant on its own, though heating it brings out the stretchy texture it is known for.
How should unsalted künefe cheese be stored after opening?
Keep unsalted künefe cheese refrigerated in a covered container and follow the package’s storage instructions. If it comes packed in liquid, keeping it in that liquid can help prevent it from drying out; use it promptly after opening.
Can you freeze unsalted künefe cheese?
Yes, you can freeze unsalted künefe cheese, but thawing may make it crumbly or cause it to release water. That texture change is usually less noticeable in a cooked dish such as künefe than when the cheese is eaten fresh.
Unsalted Künefe Cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.08mg · 6% DV
Vitamin A
52.2µg · 6% DV
B5
0.13mg · 3% DV
Minerals
Calcium
153mg · 15% DV
Phosphorus
105mg · 15% DV
Selenium
4.2µg · 8% DV
Zinc
0.81mg · 7% DV
Sodium
26mg · 1% DV
Potassium ⭐
35mg · 1% DV
Unsalted Künefe Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted Künefe Cheese
To burn the 79 calories in 1 piece (medium) (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 Unsalted Künefe Cheese?
Unsalted Künefe Cheese is a fresh cheese used in künefe, the syrup-soaked shredded-pastry dessert associated with Hatay in southern Turkey. Its mild flavour and melting, stretchy texture make it well suited to the cheese layer; it is generally bought for cooking rather than served as an everyday table cheese.
It is cooked between layers of kadayıf until the pastry turns crisp and the cheese softens, then served hot, usually with syrup. The cheese is protein-rich and also contains a notable amount of fat, so the finished dessert is quite rich. For a less-heavy serving, use a moderate amount of syrup and enjoy a smaller piece alongside tea.
How Nutritious Is Unsalted Künefe Cheese?
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 Unsalted Künefe Cheese 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 Unsalted Künefe Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Unsalted Künefe Cheese Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Unsalted Künefe Cheese Fat Profile
SATURATED
3.63g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.