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Curd cheese and pepper sauté Calories
High-protein, low-carb sauté with calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Curd cheese and pepper sauté (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 7 g of carbs, 20.2 g of protein, 13.3 g of fat and 2 g of fiber. Its 50.4 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Curd cheese and pepper sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
7g
· 3% DV
Protein
20.2g
· 40% DV
Fat
13.3g
· 17% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 35% · Fat 53%
Curd cheese and pepper sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.18 g | |
| Sodium | 423 mg | 18% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 20.2 g | 40% |
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 and pepper sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 2 tablespoon (grated) | 36 g | 46 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (diced) | 170 g | 218 kcal |
| 1 pack (whole) | 250 g | 320 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Curd cheese and pepper sauté
How do you make curd cheese and pepper sauté?
To make curd cheese and pepper sauté, cook sliced peppers in a little oil until tender, then stir in the curd cheese at the end. Heat it briefly, just until warm, so the cheese is less likely to release excess moisture.
What ingredients go into curd cheese and pepper sauté?
Curd cheese and pepper sauté needs curd cheese, peppers, a little oil and salt. Onion, black pepper, chilli flakes or fresh herbs are optional additions. Taste the curd cheese before seasoning, since its saltiness can vary.
When should you add curd cheese to curd cheese and pepper sauté?
Add the curd cheese after the peppers have softened. Putting it in earlier can make it release moisture or break down as it cooks; fold it in gently and take the pan off the heat once it is warmed through.
Which peppers work best in curd cheese and pepper sauté?
Bell peppers, long sweet peppers or a mix work well in curd cheese and pepper sauté. Red peppers add sweetness, while green peppers give a sharper flavour. Add a small amount of hot pepper if you want a spicier version.
What do you serve with curd cheese and pepper sauté?
Curd cheese and pepper sauté pairs well with crusty bread, a fresh salad or plain yogurt. For a fuller meal, serve it alongside roasted vegetables or a grain dish; it can also be part of a Turkish-style breakfast spread.
Can you use cottage cheese instead of curd cheese in curd cheese and pepper sauté?
Yes, cottage cheese can stand in for curd cheese in curd cheese and pepper sauté, but the texture may be wetter and lumpier. Drain it first if needed, then add it near the end of cooking, as you would the curd cheese.
Is curd cheese and pepper sauté a traditional Turkish dish?
Curd cheese and pepper sauté is a home-style preparation using lor, a Turkish fresh curd cheese, with cooked peppers. Recipes vary from kitchen to kitchen, so it is better understood as a simple Turkish-style dish than as one fixed, standardized recipe.
How long does curd cheese and pepper sauté keep in the fridge?
Curd cheese and pepper sauté keeps in the refrigerator for a few days in a covered container. Let it cool and refrigerate it promptly, rather than leaving it out for an extended period. Discard it if its smell or appearance has changed.
How do you reheat curd cheese and pepper sauté without drying it out?
Reheat curd cheese and pepper sauté gently in a covered pan over low heat, stirring occasionally. If it looks dry, add a small splash of water. Heat only the portion you plan to eat, since repeated reheating can worsen the texture.
Can you freeze curd cheese and pepper sauté?
You can freeze curd cheese and pepper sauté, but the curd cheese may become more crumbly and the peppers softer after thawing. For the best texture, make it fresh; if you do freeze it, thaw it in the refrigerator before reheating.
Curd cheese and pepper sauté Vitamins & Minerals
Vitamins
Vitamin C
50.4mg · 56% DV
B12
0.76µg · 32% DV
B2
0.38mg · 29% DV
Biotin
7.38µg · 25% DV
Minerals
Phosphorus
230mg · 33% DV
Calcium
297mg · 30% DV
Selenium
13µg · 24% DV
Sodium
423mg · 18% DV
Potassium ⭐
378mg · 11% DV
Curd cheese and pepper sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Curd cheese and pepper sauté
To burn the 230 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 and pepper sauté?
Curd cheese and pepper sauté is a simple Turkish-style skillet dish made by cooking peppers until tender, then folding in soft, crumbly lor cheese. Lor is a fresh Turkish cheese; a gentle finish keeps it moist rather than dry. Use sweet or hot peppers to suit your taste.
It works well for breakfast or as a quick light meal, served warm with tomatoes, cucumber or bread. The cheese makes the dish protein-forward, while the peppers keep it relatively low in carbohydrates. For a lighter version, use just a little oil; it is also easy to serve on its own or alongside a salad.
How Nutritious Is Curd cheese and pepper sauté?
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 and pepper sauté 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 and pepper sauté Contain Allergens?
Contains these allergens:
Which Diets Is Curd cheese and pepper sauté 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 and pepper sauté Fat Profile
SATURATED
5.58g
MONOUNSATURATED
3.96g
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.