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Curd cheese Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Curd cheese has 98 calories. It contains 3.4 g of carbs, 11.1 g of protein, 4.3 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Curd cheese Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
11.1g
· 22% DV
Fat
4.3g
· 6% 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 14% · Protein 46% · Fat 40%
Curd cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.12 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 11.1 g | 22% |
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 Curd cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 98 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 0.25 cup (quarter) | 55 g | 54 kcal |
| 100 g | 100 g | 98 kcal |
| ½ cup (half) | 110 g | 108 kcal |
| 1 pack (medium) | 200 g | 196 kcal |
| 1 cup (large) | 220 g | 216 kcal |
| 1 pack (large) | 500 g | 490 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Curd cheese
What is curd cheese?
Curd cheese is a fresh cheese made by curdling milk and draining away some of the whey. It is usually soft and mild rather than aged, though its texture and saltiness vary between products.
How is curd cheese made?
Curd cheese is made by separating milk into curds and whey, then draining the curds to the desired consistency. Unlike aged cheeses, it is generally eaten fresh, so its production involves little or no extended maturation.
Is curd cheese the same as cottage cheese?
No, curd cheese and cottage cheese are not always the same. Curd cheese can be smooth or finely textured, while cottage cheese typically has distinct curds and may include cream. Names and styles also vary by country.
How do you eat curd cheese?
Curd cheese can be spread on bread, served with fruit or vegetables, or stirred into savory dishes. Its mild flavor also works in fillings and dips; taste it before adding salt, since some varieties are already salted.
Can you use curd cheese in cheesecake?
Yes, curd cheese can be used in cheesecake, especially when a fresh, mildly tangy filling is wanted. Drain it well and blend it until smooth first; excess moisture or a grainy texture can make the finished filling less even.
Can curd cheese replace ricotta in a recipe?
Yes, curd cheese can often replace ricotta in fillings, pasta dishes, and baked recipes. Drain it if it is wet and blend it if the recipe needs a smooth texture; the result may taste slightly different because products vary.
Can you cook with curd cheese?
Yes, curd cheese works in cooked dishes such as stuffed pastries, pancakes, and pasta fillings. Add it to fillings or mix it with herbs before baking; prolonged high heat can make some varieties release moisture or turn grainy.
How should you store curd cheese after opening?
Keep opened curd cheese covered in the refrigerator and follow the use-by guidance on its package. Use a clean utensil each time and avoid leaving it out for extended periods; discard it if it develops an unusual smell or appearance.
Can you freeze curd cheese?
Yes, curd cheese can be frozen, but thawing may leave it grainier or more watery. Freeze it in airtight portions and thaw it in the refrigerator. After thawing, it is usually better suited to cooked fillings than to spreading.
Is curd cheese suitable for people with lactose intolerance?
Not always. Fresh curd cheese may contain lactose, and the amount varies by product, so it can trigger symptoms in people who are sensitive. Choose a clearly labeled lactose-free version or try only a small amount if you know you tolerate it.
Curd cheese Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.28mg · 22% DV
B5
0.45mg · 9% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
159mg · 23% DV
Selenium
11µg · 20% DV
Sodium
315mg · 14% DV
Iodine
18µg · 12% DV
Potassium ⭐
104mg · 3% DV
Curd cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
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:
🚶
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 Curd cheese?
Curd cheese, known as İzvara in the Turkish name for this food, is a fresh Balkan-style cheese made by curdling milk and draining the curds. It is soft and slightly grainy, with a mild, milky flavour. In the Balkans it is often eaten at breakfast, spread or spooned onto bread, and used in savoury pastries; it also pairs well with herbs or a little honey.
For English-speaking readers, it works much like other fresh curd cheeses: serve it simply with fruit or vegetables, or fold it into a filling. It is relatively high in protein, making it a satisfying option; choose a plain serving and add fresh produce for a lighter meal.
How Nutritious Is 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 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:
Which Diets Is Curd cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Curd cheese Fat Profile
SATURATED
2.7g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.