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Curd cheese sauce Calories
Protein-rich dairy-based sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Curd cheese sauce (30 g) has 29 calories. That works out to 98 calories per 100 g. It contains 1.2 g of carbs, 2.5 g of protein, 1.6 g of fat and 0 g of fiber. Its 43.8 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Curd cheese sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
2.5g
· 5% DV
Fat
1.6g
· 2% 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 16% · Protein 34% · Fat 50%
Curd cheese sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 2.5 g | 5% |
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 2 Tablespoons of Curd cheese sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 1 serving (small) | 45 g | 44 kcal |
| 4 tablespoon (large) | 60 g | 59 kcal |
| 0.25 cup (quarter) | 60 g | 59 kcal |
| 1 serving (medium) | 90 g | 88 kcal |
| 100 g | 100 g | 98 kcal |
| ½ cup (half) | 120 g | 118 kcal |
| 1 cup (whole) | 240 g | 235 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Curd cheese sauce
What is curd cheese sauce made of?
Curd cheese sauce is a creamy or softly textured sauce based on curd cheese, often loosened with yogurt, milk, or oil. Garlic, fresh herbs, and spices are common additions, so the exact ingredients vary from one recipe to another.
How do you make curd cheese sauce smooth?
To make curd cheese sauce smoother, blend the curd cheese with a little yogurt or milk rather than stirring it by hand alone. Add liquid gradually until it reaches the consistency you want, then season it with salt, herbs, or garlic.
Can you use curd cheese sauce as a pasta sauce?
Yes, curd cheese sauce can coat pasta. Stir in a splash of hot pasta water first to loosen it, then mix it through the drained pasta off the heat. Boiling the sauce can make its texture grainy.
What foods go well with curd cheese sauce?
Curd cheese sauce pairs well with roasted vegetables, potatoes, bread, and grilled chicken or fish. It also works as a dip for raw vegetables. Serve it alongside strongly seasoned dishes to add a mild, creamy contrast.
Can curd cheese sauce be used as a dip?
Yes, curd cheese sauce makes a handy dip for raw vegetables, crackers, or warm flatbread. Keep it thicker for dipping, and add chopped herbs or a little garlic for extra flavor without making the sauce runny.
Can you cook curd cheese sauce without it splitting?
Yes, you can warm curd cheese sauce gently without splitting it. Use low heat and stir continuously, adding a little milk if it seems too thick. Avoid bringing it to a boil, which can leave the sauce grainy.
Can curd cheese sauce replace béchamel?
Curd cheese sauce can replace béchamel in some lighter dishes, but it will not behave exactly the same. It is usually tangier and less silky, so it suits vegetable bakes or pasta better than recipes that rely on a smooth flour-thickened sauce.
How long does homemade curd cheese sauce keep in the fridge?
Homemade curd cheese sauce keeps for about 2–3 days in a covered container in the refrigerator. Use a clean spoon each time and do not leave it out for long; discard it if its smell, color, or texture changes noticeably.
Does curd cheese sauce freeze well?
Curd cheese sauce does not usually freeze well because thawing can make it watery or grainy. If you freeze it, stir it thoroughly after thawing and use it in a cooked dish where a change in texture will matter less.
How can you thin curd cheese sauce for a salad?
Thin curd cheese sauce for salad by whisking in a small amount of milk, yogurt, or water until it pours easily. Add the liquid gradually so it does not become too runny, then season with herbs, lemon, or black pepper.
Curd cheese sauce Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.06mg · 5% DV
Biotin
0.63µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
44mg · 6% DV
Sodium
96mg · 4% DV
Calcium
35mg · 4% DV
Selenium
1.68µg · 3% DV
Potassium ⭐
40mg · 1% DV
Curd cheese sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Curd cheese sauce
To burn the 29 calories in 2 tablespoon (medium) (30 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 sauce?
Curd cheese sauce is a soft, creamy preparation made with lor, a fresh Turkish curd cheese. Recipes vary in thickness and seasoning, but the mild, milky flavour of the cheese gives it a gentler taste than sharper cheeses. Serve it as a dip with raw vegetables, spread it on bread, or spoon it alongside grilled vegetables or meat. You can loosen it with a little water or yoghurt and add herbs to suit the meal.
It is a protein-containing dairy sauce, with 8.4 g of protein per 100 g. For a lighter plate, use a modest portion and pair it with fresh vegetables or a simple salad.
How Nutritious Is Curd cheese sauce?
Nutrient density
Medium
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 sauce Processed?
NOVA 3
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 sauce Contain Allergens?
Contains these allergens:
Which Diets Is Curd cheese sauce 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 sauce Fat Profile
SATURATED
0.96g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.