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Pan-cooked curd cheese Calories
High-protein, low-carb pan-cooked curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Pan-cooked curd cheese has 121 calories. It contains 2.7 g of carbs, 18.6 g of protein, 4.1 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Pan-cooked curd cheese Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
2.7g
· 1% DV
Protein
18.6g
· 37% DV
Fat
4.1g
· 5% 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 9% · Protein 61% · Fat 30%
Pan-cooked curd cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0.08 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.6 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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How Many Calories in 1 Serving of Pan-cooked curd cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 182 kcal |
| 1 tablespoon (grated) | 18 g | 22 kcal |
| 2 tablespoon (grated) | 36 g | 44 kcal |
| ½ cup (shredded) | 60 g | 73 kcal |
| 1 piece (small) | 75 g | 91 kcal |
| 100 g | 100 g | 121 kcal |
| 1 cup (shredded) | 120 g | 145 kcal |
| 1 piece (medium) | 120 g | 145 kcal |
| 1 piece (large) | 180 g | 218 kcal |
| 1 serving (large) | 220 g | 266 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Pan-cooked curd cheese
What is pan-cooked curd cheese?
Pan-cooked curd cheese is a simple dish made by warming fresh curds in a skillet, often with a little oil and seasoning. It is not a firm frying cheese: the curds soften and may crumble rather than forming a smooth, stretchy layer.
How do you cook pan-cooked curd cheese without making it watery?
Drain the curds well before cooking pan-cooked curd cheese. Use a preheated skillet, cook a modest amount at a time, and avoid stirring in extra liquid; very wet curds or an overcrowded, cool pan can release water instead of warming evenly.
Does pan-cooked curd cheese melt like mozzarella?
No, pan-cooked curd cheese does not melt and stretch like mozzarella. The curds warm and soften, but usually keep a crumbly texture, so use mozzarella or another melting cheese when a gooey topping is what you want.
Can you make pan-cooked curd cheese crispy?
Pan-cooked curd cheese can develop a little browning, but it will not turn into a uniformly crisp cheese crust. Drain it thoroughly, spread it in a thin layer in a lightly oiled hot skillet, and leave it undisturbed briefly before turning gently.
What can you use instead of curds in pan-cooked curd cheese?
Fresh farmer’s cheese or well-drained cottage cheese can stand in for the curds in pan-cooked curd cheese. Cottage cheese is often wetter, so drain it first; ricotta is softer and may become creamier rather than keeping distinct curds.
What can you serve with pan-cooked curd cheese?
Serve pan-cooked curd cheese with toast, flatbread, or roasted vegetables for a quick meal. Fresh tomatoes, herbs, and a little black pepper complement its mild, tangy taste without covering up the curds.
Can you add eggs to pan-cooked curd cheese?
Yes, eggs work well with pan-cooked curd cheese. Warm the drained curds first, then add beaten eggs and cook gently until set; adding the eggs at the beginning can make it harder to control the texture.
Why does pan-cooked curd cheese turn rubbery?
Pan-cooked curd cheese can become rubbery when it is cooked too long or over high heat. Warm it only until hot, and remove the skillet from the heat promptly; curds do not need prolonged cooking to be ready to eat.
Which herbs and spices go well with pan-cooked curd cheese?
Black pepper, chilli flakes, parsley, and chives pair well with pan-cooked curd cheese. Add fresh herbs near the end so they keep their flavour, and taste the curds before adding salt because some varieties are already seasoned.
How should you store leftover pan-cooked curd cheese?
Store leftover pan-cooked curd cheese in a covered container in the refrigerator and eat it within two days. Reheat it gently in a skillet; repeated or prolonged heating can dry the curds and make their crumbly texture more pronounced.
Pan-cooked curd cheese Vitamins & Minerals
Vitamins
B12
0.62µg · 26% DV
B2
0.22mg · 17% DV
B5
0.42mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
168mg · 24% DV
Selenium
9.1µg · 17% DV
Sodium
320mg · 14% DV
Iodine
14µg · 9% DV
Potassium ⭐
104mg · 3% DV
Pan-cooked curd cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked curd cheese
To burn the 121 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 Pan-cooked curd cheese?
Pan-cooked curd cheese is a simple preparation of lor, a fresh Turkish cheese commonly made from whey. It is warmed in a pan and keeps the mild flavour and soft, slightly moist texture that make lor easy to pair with other foods.
In Turkey, it is often part of breakfast, served with bread, tomatoes or herbs and a glass of tea; it can also be paired with eggs. Elsewhere, try it as a quick savoury topping or alongside a salad. It is high in protein, with 18.6 g per 100 g. Use little oil in the pan and add fresh herbs or spices for flavour.
How Nutritious Is Pan-cooked 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 Pan-cooked 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 Pan-cooked curd cheese Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked 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
Pan-cooked curd cheese Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.