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Sauteed curd cheese Calories
High-protein, low-carb sauteed curd cheese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Sauteed curd cheese has 165 calories. It contains 3.2 g of carbs, 18.5 g of protein, 8.6 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 35% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Sauteed curd cheese Nutrition Facts
Selected: 100 g
165
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
18.5g
· 37% DV
Fat
8.6g
· 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 8% · Protein 45% · Fat 47%
Sauteed curd cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0.18 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.5 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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How Many Calories in 1 Serving of Sauteed curd cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 165 kcal |
| 1 tablespoon (small) | 18 g | 30 kcal |
| 2 tablespoon (medium) | 36 g | 59 kcal |
| 1 piece (small) | 50 g | 83 kcal |
| ½ cup (diced) | 70 g | 115 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (shredded) | 120 g | 198 kcal |
| 1 cup (diced) | 140 g | 231 kcal |
| 1 serving (large) | 150 g | 248 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Sauteed curd cheese
What is Sauteed curd cheese?
Sauteed curd cheese is a quick dish made by heating curd cheese in a pan, often with vegetables and seasonings. The name describes a preparation rather than one fixed recipe, so ingredients and texture vary from kitchen to kitchen.
How do you make Sauteed curd cheese?
To make Sauteed curd cheese, soften any onion or peppers in a little oil, add the curd cheese, and stir gently until hot. Keep the cooking brief; prolonged frying can make the curds dry and crumbly.
What ingredients go into Sauteed curd cheese?
Sauteed curd cheese usually starts with curd cheese and may include onion, peppers, tomato, herbs, or chili. There is no single required combination, so add watery vegetables early and let their liquid cook off before stirring in the cheese.
Can you use cottage cheese in Sauteed curd cheese?
Yes, cottage cheese can stand in for the curd cheese in Sauteed curd cheese, but the result will be wetter and softer. Drain it first, then add it near the end of cooking so it warms without releasing too much liquid.
Can you add eggs to Sauteed curd cheese?
Yes, eggs work well in Sauteed curd cheese. Stir the cheese and vegetables in the pan first, then add beaten eggs and cook gently until just set; cooking them for too long can make the whole dish dry.
Why does Sauteed curd cheese turn watery?
Sauteed curd cheese can turn watery when the curds are not drained or when tomatoes and other vegetables release liquid into the pan. Cook vegetables until their moisture has mostly evaporated, then add the cheese and heat it briefly.
What should you serve with Sauteed curd cheese?
Serve Sauteed curd cheese with toast or flatbread, or alongside fresh tomatoes, cucumber, and olives. For a more substantial plate, pair it with eggs or a simple salad; choose accompaniments that complement rather than overwhelm its mild, tangy flavor.
How do you keep Sauteed curd cheese from becoming dry?
Keep Sauteed curd cheese from becoming dry by using gentle heat and removing it from the pan as soon as it is warmed through. If it has already dried, stir in a small splash of water while reheating over low heat.
How long does Sauteed curd cheese keep in the fridge?
Sauteed curd cheese keeps in a covered container in the refrigerator for up to 3 days. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat rather than repeatedly warming the entire batch.
Can you freeze Sauteed curd cheese?
Yes, you can freeze Sauteed curd cheese, though thawing may leave it more grainy or dry. Cool it completely, freeze in airtight portions, and thaw in the refrigerator; warm it gently in a pan, stirring to bring the texture together.
Sauteed curd cheese Vitamins & Minerals
Vitamins
B12
0.85µg · 35% DV
B2
0.28mg · 22% DV
B5
0.52mg · 10% DV
Vitamin A
72µg · 8% DV
Minerals
Phosphorus
245mg · 35% DV
Selenium
9.2µg · 17% DV
Calcium
165mg · 17% DV
Sodium
320mg · 14% DV
Potassium ⭐
118mg · 3% DV
Sauteed curd cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed curd cheese
To burn the 165 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.
What is Sauteed curd cheese?
Sautéed curd cheese is a simple pan-cooked dish made with çökelek, a crumbly Turkish dairy cheese traditionally prepared from strained yoghurt or whey; its texture and method vary by region. It is distinct from ricotta-like curds, and the dish can be kept very plain, with just a little oil and seasoning.
The cheese softens and turns warm and savoury in the pan, sometimes with pepper or herbs. In Turkey it may be served at breakfast with bread and tea, or alongside eggs and fresh vegetables; elsewhere, it works as a quick savoury breakfast or light meal. It is notably high in protein and low in carbohydrate. Use oil sparingly and add tomatoes, cucumber or greens for a fresher, lighter plate.
How Nutritious Is Sauteed curd 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 Sauteed curd 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 Sauteed curd cheese Contain Allergens?
Contains these allergens:
Which Diets Is Sauteed curd cheese Good For?
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
Sauteed curd cheese Fat Profile
SATURATED
5.1g
MONOUNSATURATED
2.2g
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.