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A small amount of curd cheese is a low-fat, protein-rich dairy product.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Curd cheese (small amount) (30 g) has 29 calories. That works out to 98 calories per 100 g. It contains 1 g of carbs, 3.8 g of protein, 1.3 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
1g
· 0% DV
Protein
3.8g
· 8% DV
Fat
1.3g
· 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 13% · Protein 49% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 3.8 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 1 slice (thin) | 20 g | 20 kcal |
| 3 tablespoon (large) | 45 g | 44 kcal |
| 1 piece (medium) | 50 g | 49 kcal |
| 100 g | 100 g | 98 kcal |
| 1 serving (medium) | 100 g | 98 kcal |
| 1 cup (whole) | 200 g | 196 kcal |
Calculated from 98 calories per 100 g.
Curd cheese is a fresh cheese made from milk curds, with a soft, often crumbly texture. The name covers different regional styles, so its moisture, saltiness, and flavor can vary.
Curd cheese and cottage cheese are related but not identical. Cottage cheese is usually sold as moist curds mixed with cream or dressing, while curd cheese may be firmer or drier and is often simply drained curds.
Curd cheese is made by separating curds from liquid whey, then draining them until they reach the desired texture. Some traditional versions start with soured milk or yogurt, and salt may be added depending on the style.
Curd cheese can be eaten on toast, stirred into salads, or mixed with herbs and vegetables. Its mild, crumbly texture also works well in savory fillings; taste it first before adding salt, since some versions are already seasoned.
Yes, curd cheese works well in savory pastries, pies, and filled flatbreads. Drain it if it is wet, then combine it with herbs or egg so the filling is less likely to make the pastry soggy.
Often, yes: curd cheese can replace ricotta in fillings and baked dishes, but it may be drier, tangier, or more crumbly. Mash it with a little milk or yogurt if you need a smoother texture.
Keep curd cheese covered in a clean, airtight container in the refrigerator and use it promptly. Because it is a fresh cheese, discard it if it develops mold, an unusual odor, or a changed appearance.
Yes, curd cheese can be frozen, but thawing may make it watery or more crumbly. It is usually better suited to cooked dishes after freezing than to eating fresh on toast.
Curd cheese usually softens when heated but may not melt into a smooth, stretchy sauce. It is better for fillings, baked dishes, or scrambled eggs than as a direct substitute for a melting cheese.
Yes, curd cheese can make breakfast more filling because it provides protein. Pair it with whole-grain bread, vegetables, or fruit; the overall meal matters more than eating the cheese on its own.
Vitamins
B12
0.27µg · 11% DV
B2
0.07mg · 5% DV
Biotin
1.05µg · 4% DV
B5
0.12mg · 2% DV
Minerals
Phosphorus
29mg · 4% DV
Selenium
1.5µg · 3% DV
Calcium
27mg · 3% DV
Iodine
3µg · 2% DV
Potassium ⭐
36mg · 1% DV
Sodium
14mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Curd cheese is a fresh, soft cheese made by separating curds from milk or cultured dairy; Turkish çökelek-style versions are often prepared from soured yoghurt or ayran and vary by region. A small amount brings a tangy, mildly savoury flavour and a crumbly, moist texture.
In Turkey it is commonly eaten at breakfast with bread, tomatoes and olives, or used as a filling for gözleme and pastries. Elsewhere, curd cheese can be served on toast, stirred into salads or folded into savoury dishes. It is a relatively light dairy choice that still provides protein. Pair it with fresh vegetables or herbs, and choose an unsalted version if you want more control over the salt in a meal.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.81g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.