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High in protein, provides vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cottage cheese with red pepper sauté (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 8.6 g of carbs, 18.4 g of protein, 11.5 g of fat and 2.2 g of fiber. Its 86.4 mg of Vitamin C covers 96% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
18.4g
· 37% DV
Fat
11.5g
· 15% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 35% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.18 g | |
| Sodium | 459 mg | 20% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 18.4 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) | 180 g | 212 kcal |
| 1 tablespoon (grated) | 20 g | 24 kcal |
| 2 tablespoon (grated) | 40 g | 47 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (diced) | 160 g | 189 kcal |
| 1 cup (shredded) | 220 g | 260 kcal |
| 1 serving (large) | 260 g | 307 kcal |
| 1 piece (whole) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
Sauté chopped kapya pepper in a little oil until tender, then stir in the lor. Add the cheese near the end and warm it briefly so it combines with the pepper without becoming dry.
It is made mainly with kapya red pepper and lor, a fresh Turkish whey cheese. Oil and seasonings such as black pepper or chili flakes are optional; taste before adding salt because some lor is already salty.
Serve it with crusty bread, a simple salad, or bulgur for a more substantial meal. It also works as part of a Turkish-style breakfast spread alongside olives and tomatoes.
Yes, but the texture will be different from the Turkish lor traditionally used in this dish. Drain watery cottage cheese first, and add it near the end so it warms through without turning runny.
It is usually served warm, soon after cooking, while the pepper is tender and the lor is just heated through. You can eat leftovers cold, but briefly reheating them in a pan brings back the freshly sautéed texture.
It can turn watery if the pepper releases liquid or the cheese is very moist. Cook the pepper uncovered until its excess moisture evaporates, and drain wet lor before stirring it into the pan.
Yes, you can use another sweet red pepper if kapya peppers are unavailable. The flavor and flesh may differ, so cook the pepper until tender and adjust the seasoning to suit its sweetness.
Keep the heat moderate and add the lor only after the pepper is cooked. Stir just until the cheese is warmed and combined; prolonged cooking can dry out the lor and make it crumbly.
Store leftovers in a covered container in the refrigerator and eat them within a few days. Reheat only the portion you plan to eat, rather than repeatedly warming and cooling the whole dish.
Yes, eggs make it a heartier skillet meal. Cook the kapya pepper first, add the lor, then stir in beaten eggs and cook until set; avoid adding eggs too early, or they may overcook.
Vitamins
Vitamin C
86.4mg · 96% DV
B12
0.76µg · 32% DV
B2
0.38mg · 29% DV
Vitamin A
172.8µg · 19% DV
Minerals
Phosphorus
292mg · 42% DV
Selenium
12µg · 22% DV
Calcium
212mg · 21% DV
Sodium
459mg · 20% DV
Potassium ⭐
428mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 calories in 1 serving (medium) (180 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.
Lorlu kapya kavurma is a Turkish pan dish of lor, a mild, fresh whey cheese, cooked briefly with sweet red kapya peppers. The pepper softens and brings a gentle sweetness, while the lor stays tender and lightly tangy; it is not quite the same as cottage cheese.
Serve it warm with bread for breakfast or a light meal, or as part of a Turkish-style spread. It has a substantial amount of protein for a vegetable-and-cheese dish, with 10.2 g per 100 g. A little oil is enough to soften the peppers, and fresh tomatoes or herbs make a bright accompaniment.
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
5.58g
MONOUNSATURATED
3.06g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.