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High-protein baked dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Baked curd cheese has 118 calories. It contains 3.4 g of carbs, 18.6 g of protein, 3.6 g of fat and 0 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 100 g
118
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
18.6g
· 37% DV
Fat
3.6g
· 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 11% · Protein 62% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.08 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.6 g | 37% |
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 | 118 kcal |
| 1 tablespoon (grated) | 20 g | 24 kcal |
| 2 tablespoon (grated) | 40 g | 47 kcal |
| ½ cup (shredded) | 60 g | 71 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (shredded) | 120 g | 142 kcal |
| 1 piece (medium) | 150 g | 177 kcal |
| 1 piece (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
Baked curd cheese is curd cheese cooked in the oven, giving it a firmer surface and a warm, soft centre. It is a simple, minimally processed dairy food that can be served on its own or used in other dishes.
Mix baked curd cheese ingredients such as curds, egg and seasonings, spread the mixture in an oven-safe dish, and bake until lightly set and browned. If you prefer a smoother texture, mash the curds with a fork before mixing.
Baked curd cheese can turn watery when the curds or added ingredients contain too much moisture. Drain wet curds before mixing, avoid adding excess liquid, and let the dish rest briefly after baking so it can firm up.
Serve baked curd cheese warm or chilled. It works with bread and fresh vegetables for breakfast, or alongside salad and roasted vegetables as part of a meal. Fresh herbs or chilli flakes add flavour without changing its mild character.
Yes, baked curd cheese can be used as a börek filling. Crumble it and mix it with herbs such as parsley before wrapping it in pastry; if the curds are dry, a little beaten egg can help bind the filling.
Fresh, mild-tasting curds work best for baked curd cheese. Drain them if they are wet, and mash them for a more even texture. Very dry curds can make the finished dish crumbly, so combine them with a small amount of a moist ingredient.
Yes, baked curd cheese can be frozen, though thawing may make it drier or more crumbly. Freeze it in airtight portions, thaw it in the refrigerator, and use it in a cooked dish such as börek if the texture has changed.
Keep baked curd cheese covered in the refrigerator and eat it within a few days. Do not leave it at room temperature for an extended period; discard it if you notice mould, an unusual smell, or a change in colour.
Baked curd cheese is made with lor, a Turkish curd cheese, and is typically more crumbly and less creamy than cottage cheese. Cottage cheese can be a substitute in some recipes, but its extra moisture may change the baked texture.
Yes, baked curd cheese can be reheated. Warm a portion gently in the oven or microwave until heated through; avoid prolonged heating, which can dry out the curds. It can also be eaten cold, so reheating is optional.
Vitamins
B12
0.7µg · 29% DV
B2
0.22mg · 17% DV
B5
0.42mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
210mg · 30% DV
Selenium
9.4µg · 17% DV
Sodium
310mg · 13% DV
Iodine
14µg · 9% DV
Potassium ⭐
118mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 118 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.
Baked curd cheese is made by baking lor, a fresh, mild curd cheese commonly used in Turkey. Baking gives it a more concentrated savoury flavour; the outside may turn lightly golden while the centre stays soft and crumbly.
In Turkey, it can be served at breakfast with tomatoes, cucumber and olives, or added to salads and vegetable dishes. Its high protein and relatively low carbohydrate content make it a filling option; a 100 g serving provides 18.6 g of protein. Pair it with fresh vegetables for a lighter plate, or use it as a savoury topping for toast.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.1g
MONOUNSATURATED
0.95g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.