1 piece (medium) of Curd Cheese (40 g) has 39 calories. That works out to 98 calories per 100 g. It contains 1.4 g of carbs, 5.4 g of protein, 1.4 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 13% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

Curd Cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

13.5g

· 27% DV

Fat

3.5g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 14% · Protein 54% · Fat 32%

Curd Cheese Vitamins & Minerals

Vitamins

B12

0.8µg · 33% DV

0.23mg · 18% DV

0.4mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

110mg · 16% DV

Calcium

90mg · 9% DV

Zinc

1mg · 9% DV

Iodine

13µg · 9% DV

How Nutritious Is Curd Cheese?

Nutrient density

High

65/ 100

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

50/ 100

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.

Curd Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Curd Cheese

To burn the 98 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Curd Cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Curd Cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Curd Cheese Fat Profile

SATURATED

2.2g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Curd Cheese

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Curd Cheese vs Tzatziki38 kcal more per 100 g

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Curd Cheese vs Cheddar Cheese304 kcal fewer per 100 g

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Curd Cheese vs Tulum Cheese272 kcal fewer per 100 g

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Curd Cheese vs Milk34 kcal more per 100 g

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Foods Similar to Curd Cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

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64 kcal

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Yogurt

61 kcal

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Cream

340 kcal

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White Cheese

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Frequently Asked Questions About Curd Cheese

How can curd cheese be eaten?

It works well at breakfast with tomatoes and whole-grain bread, or in salads, omelettes, and vegetable dishes. Its mild flavour also suits both savoury and lightly sweet recipes.

Does cooking curd cheese reduce its nutritional value?

Brief cooking over moderate heat does not meaningfully reduce its protein content. Prolonged high heat can dry out the cheese and may reduce some heat-sensitive vitamins.

Is curd cheese the same as cottage cheese?

They are both fresh, soft cheeses, but their production method, moisture level, curd size, and flavour can differ. Curd cheese is often smoother or finer-curded, depending on the product and region.

How should curd cheese be stored after opening?

Keep it refrigerated in a clean, sealed container and use it promptly after opening. Using a clean spoon each time helps limit contamination and spoilage.

Can curd cheese be frozen?

Yes, but thawing can make it release water and become more crumbly. Frozen and thawed curd cheese is usually best used in cooked dishes such as omelettes, bakes, or pancakes.

Is curd cheese a good post-workout food?

Its protein makes it a practical addition to a post-workout meal or snack. Pairing it with fruit, oats, bread, or potatoes can provide carbohydrate alongside protein for recovery.

Is it okay to eat curd cheese at night?

A moderate portion can fit into an evening snack because it is generally mild and easy to combine with other foods. People prone to reflux may prefer not to eat a large portion immediately before lying down.

Is curd cheese always low in salt?

No. Salt content varies widely by brand and recipe, so fresh curd cheese should not automatically be assumed to be low in sodium. Check the label if you need to limit salt intake for blood pressure or kidney health.

Can people with lactose intolerance eat curd cheese?

Curd cheese is a dairy food and may still contain enough lactose to trigger symptoms in sensitive people. Tolerance is individual, so a lactose-free option may be more suitable; people with a milk allergy should avoid it entirely.

Does a sour or bitter taste mean curd cheese has spoiled?

A slight tang can be normal in fresh cheese, but strong bitterness, an unpleasant odour, mould, or excessive liquid can indicate spoilage. When in doubt, discard it rather than tasting more.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026