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Curd cheese dish Calories
Traditional curd cheese-based dish, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Curd cheese dish (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 5.6 g of carbs, 22.3 g of protein, 11.2 g of fat and 0.5 g of fiber. Its 302.4 mg of Phosphorus covers 43% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Curd cheese dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
5.6g
· 2% DV
Protein
22.3g
· 45% DV
Fat
11.2g
· 14% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 42% · Fat 47%
Curd cheese dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 6.48 g | 32% |
| Trans fat | 0.22 g | |
| Sodium | 477 mg | 21% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 22.3 g | 45% |
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 dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 20 g | 24 kcal |
| 2 tablespoon (shredded) | 40 g | 47 kcal |
| 1 piece (small) | 60 g | 71 kcal |
| ½ cup (medium) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 150 g | 177 kcal |
| 1 cup (medium) | 180 g | 212 kcal |
| 1 serving (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Curd cheese dish
What is a curd cheese dish?
A curd cheese dish is a savory preparation made with fresh curds; the Turkish version uses lor, a mild, crumbly cheese. Recipes vary, but commonly combine lor with onion, herbs, or eggs and serve it warm.
How do you make a curd cheese dish?
To make a curd cheese dish, soften chopped onion in a little oil, stir in the curd cheese, and cook gently until warm. Season with herbs or pepper, and add a splash of water if the mixture seems dry.
Can you add eggs to a curd cheese dish?
Yes, eggs are a common addition to a curd cheese dish. Stir beaten eggs into the warmed cheese mixture and cook until set, or cook the eggs separately and fold them in for a more distinct texture.
What do you serve with a curd cheese dish?
A curd cheese dish is often served warm with bread and fresh vegetables. In a Turkish-style meal, tomatoes, cucumber, olives, and herbs make natural accompaniments; it can also be served as part of a larger breakfast spread.
What herbs go well in a curd cheese dish?
Dill and parsley work especially well in a curd cheese dish, adding freshness without overpowering the mild curds. Chives or mint can also suit some versions; stir fresh herbs in near the end so their flavor stays bright.
Can cottage cheese replace lor in a curd cheese dish?
Yes, cottage cheese can stand in for lor in a curd cheese dish, although it may be wetter and have larger curds. Drain it first and adjust the seasoning, since cottage cheese can already be salted.
How do you keep a curd cheese dish from becoming watery?
Drain very wet curds before cooking a curd cheese dish, and avoid covering the pan while excess moisture evaporates. Cook over gentle heat and add juicy vegetables only after removing their excess liquid.
How long does a curd cheese dish keep in the fridge?
A curd cheese dish keeps best when promptly chilled in a covered container. Reheat only the portion you plan to eat, and discard it if its smell, appearance, or texture has changed.
Can you freeze a curd cheese dish?
Yes, but freezing can make a curd cheese dish grainier or watery after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and stir well while reheating to bring the texture together.
Is a curd cheese dish a good high-protein meal?
Yes, a curd cheese dish can be a protein-rich part of a meal because its main ingredient is curd cheese. Its overall balance depends on additions, so pair it with vegetables or whole-grain bread rather than relying on the dish alone.
Curd cheese dish Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.38mg · 29% DV
Biotin
3.78µg · 13% DV
B5
0.61mg · 12% DV
Minerals
Phosphorus
302mg · 43% DV
Selenium
12µg · 22% DV
Sodium
477mg · 21% DV
Calcium
166mg · 17% DV
Potassium ⭐
212mg · 6% DV
Curd cheese dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Curd cheese dish
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.
What is Curd cheese dish?
Curd cheese dish is a simple Turkish home-style preparation built around lor, a soft, fresh cheese made from whey. Recipes vary by household and region; lor may be seasoned with herbs or cooked with additions such as onion or egg, so the finished dish can be gently savoury and slightly crumbly.
In Turkey, it can be served warm at breakfast with bread and tea, or as a light meal. Its nutritional profile is notably protein-forward, with 12.4 g of protein per 100 g. For a lighter version, use only a little oil and serve it with fresh tomatoes, cucumber or a green salad.
How Nutritious Is Curd cheese dish?
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 dish 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 dish Contain Allergens?
Contains these allergens:
Which Diets Is Curd cheese dish 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
Curd cheese dish Fat Profile
SATURATED
6.48g
MONOUNSATURATED
3.06g
POLYUNSATURATED
0.54g
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.