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A fresh curd cheese strained from ayran, rich in protein and typically mildly salted.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Ayran curd cheese has 100 calories. It contains 3.3 g of carbs, 14 g of protein, 4 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 100 g
100
KCAL / 100G
Carbs
3.3g
· 1% DV
Protein
14g
· 28% DV
Fat
4g
· 5% 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 13% · Protein 53% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0.1 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14 g | 28% |
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 serving (medium) | 100 g | 100 kcal |
| 1 teaspoon (small) | 8 g | 8 kcal |
| 1 tablespoon (small) | 18 g | 18 kcal |
| 2 tablespoon (medium) | 36 g | 36 kcal |
| 50 g | 50 g | 50 kcal |
| 75 g | 75 g | 75 kcal |
| 100 g | 100 g | 100 kcal |
| 1 cup (large) | 220 g | 220 kcal |
| 250 g | 250 g | 250 kcal |
Calculated from 100 calories per 100 g.
Ayran curd cheese is made by heating ayran until its curds separate, then straining them from the liquid. Ayran is a yogurt-based drink, so the finished cheese is fresh, tangy, and usually soft rather than aged.
Ayran curd cheese works well in savoury fillings, especially for pastries, flatbreads, or stuffed vegetables. Drain it first if it seems wet, and taste it before adding salt because some batches are already seasoned.
No, ayran curd cheese is not the same as cottage cheese. It is made by curdling and straining ayran, while cottage cheese is made by setting milk; their tang, moisture, and curd texture can differ.
Ayran curd cheese can replace feta in fillings and salads, but it is usually softer and less sharply salty. Drain it well and add salt or herbs to taste if a recipe relies on feta’s stronger flavour.
Yes, fresh ayran curd cheese can be eaten without cooking if it has been prepared and stored safely. Serve it with bread or vegetables, and keep it refrigerated rather than leaving it out for an extended period.
Ayran curd cheese generally softens when heated but does not melt into a smooth, stretchy sauce like some melting cheeses. It is better suited to fillings and toppings, where its curds can stay distinct.
Keep ayran curd cheese in a covered container in the refrigerator and use a clean utensil each time. Because it is a fresh cheese, discard it if it develops mould, an unusual smell, or a change in colour.
Yes, you can freeze ayran curd cheese, but thawing may make it crumbly or release moisture. Use thawed curds in cooked dishes such as pastry fillings rather than expecting the original fresh texture.
Ayran curd cheese tastes tangy because it is made from ayran, a fermented yogurt drink. The strength of the sour flavour varies with the ayran used and how the curds are prepared.
Taste ayran curd cheese before adding salt to a recipe. Some versions are already mildly salted, and reducing extra salt is especially useful when combining it with salty ingredients such as olives or cured meat.
Vitamins
B12
0.65µg · 27% DV
B2
0.18mg · 14% DV
B5
0.55mg · 11% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
145mg · 21% DV
Sodium
420mg · 18% DV
Selenium
8µg · 15% DV
Iodine
20µg · 13% DV
Potassium ⭐
135mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 100 calories in 100 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.
Ayran curd cheese is a fresh, soft curd made by straining ayran, the Turkish yoghurt-and-water drink; it is also a useful way to make something of leftover ayran at home. It tends to be mildly salted, with a moist, crumbly texture and a gentle tang. In Turkey, it can be eaten at breakfast with bread, tomatoes and olives, or used as a filling for gözleme and börek. Its mild flavour also works well with fresh herbs.
It is a protein-rich cheese with relatively little carbohydrate: a 100 g serving provides 14 g of protein. If yours is already salted, taste it before adding more salt to a recipe. For a lighter meal, serve it with vegetables and herbs, or spread a modest amount on whole-grain bread.
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.
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 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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2g
MONOUNSATURATED
0.85g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.