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High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Cottage cheese with onion has 88 calories. It contains 4.2 g of carbs, 12.5 g of protein, 3.2 g of fat and 0.2 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 100 g
88
KCAL / 100G
Carbs
4.2g
· 2% DV
Protein
12.5g
· 25% DV
Fat
3.2g
· 4% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 52% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0.1 g | |
| Sodium | 340 mg | 15% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 12.5 g | 25% |
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 | 88 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 0.25 cup (small) | 55 g | 48 kcal |
| 100 g | 100 g | 88 kcal |
| ½ cup (medium) | 110 g | 97 kcal |
| 1 pack (large) | 200 g | 176 kcal |
| 1 cup (large) | 220 g | 194 kcal |
Calculated from 88 calories per 100 g.
Cottage cheese with onion is made by mixing crumbled Turkish lor cheese with finely chopped onion. Add fresh herbs or black pepper if you like, and taste before salting because the cheese may already be seasoned.
Cottage cheese with onion goes well with toast, flatbread, or crackers. You can also serve it alongside tomatoes, cucumber, olives, and fresh herbs, or spoon it over a baked potato for a more filling savory meal.
Yes, you can warm cottage cheese with onion, but avoid cooking it for long because lor cheese can release liquid and become dry. Soften the onion first, then stir in the cheese near the end and heat it briefly.
Cottage cheese with onion has chopped onion mixed in, which gives the mild, crumbly Turkish lor cheese a sharper savory flavor. Plain lor is more neutral and works in sweet as well as savory dishes, while the onion version is best in savory meals.
Yes, cottage cheese with onion can be used as a börek filling. Drain excess moisture from the cheese first so the pastry does not turn soggy, then mix in herbs such as parsley or dill if desired.
Fresh spring onion gives cottage cheese with onion a milder, fresher taste, while yellow or white onion has a stronger flavor. Chop any onion finely; if using raw bulb onion, briefly soaking it in water can soften its sharpness.
Keep cottage cheese with onion in a covered container in the refrigerator and eat it within a few days. Onion can make the mixture watery and less fresh over time; discard it if it develops an off smell or an unusual texture.
Yes, cottage cheese with onion can be frozen, although it may become wetter and more crumbly after thawing. Freeze it in a sealed container in small portions, then use the thawed mixture in cooked dishes such as börek.
Yes, cottage cheese with onion makes a simple sandwich filling. Spread it on sturdy bread or flatbread and pair it with lettuce or sliced cucumber; draining excess moisture first helps keep the bread from going soggy.
Yes, cottage cheese with onion can be added to scrambled eggs. Stir it in near the end of cooking so the lor warms through without releasing too much moisture, and adjust the seasoning after tasting.
Vitamins
B12
0.45µg · 19% DV
B2
0.21mg · 16% DV
Biotin
3.1µg · 10% DV
B5
0.38mg · 8% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
135mg · 19% DV
Sodium
340mg · 15% DV
Iodine
15µg · 10% DV
Potassium ⭐
120mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 88 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.
Soğanlı lor peyniri is Turkish lor curd mixed with onion; despite the page name, it is not quite the same as the familiar, milky curds of cottage cheese. Lor is a fresh, crumbly cheese traditionally made from whey, and the onion adds a savoury bite. Green onion works well too.
In Turkey, it is often served at breakfast with tomatoes, cucumber and bread, or set out as a simple meze. You can serve it similarly at home, or use it as a filling for savoury pastries. It is protein-rich and relatively light: a 100 g serving has 12.5 g of protein and 88 calories. Add fresh herbs and keep added oil modest for a lighter plate.
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
1.9g
MONOUNSATURATED
0.82g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.