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A small mound of soft, moist white curds with a slightly uneven, crumbly texture.
●Low GI

Curd cheese (small amount) Calories

A small amount of curd cheese is a low-fat, protein-rich dairy product.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

98kcal

GI

30low

POTASSIUM · 100 G

120mg

FIBER · 100 G

0g

Quick answer

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.

Curd cheese (small amount) Nutrition Facts

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%

Curd cheese (small amount) nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories29 kcal
Total fat1.3 g2%
Saturated fat0.81 g4%
Trans fat0.02 g
Sodium14 mg1%
Total carbohydrate1 g0%
Fiber0 g0%
Protein3.8 g8%

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 (small amount)?

ServingAmountCalories
2 tablespoon (medium)30 g29 kcal
1 tablespoon (small)15 g15 kcal
1 slice (thin)20 g20 kcal
3 tablespoon (large)45 g44 kcal
1 piece (medium)50 g49 kcal
100 g100 g98 kcal
1 serving (medium)100 g98 kcal
1 cup (whole)200 g196 kcal

Calculated from 98 calories per 100 g.

Frequently Asked Questions About Curd cheese (small amount)

What is curd cheese?

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.

How is curd cheese different from cottage cheese?

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.

How is curd cheese made?

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.

How do you eat curd cheese?

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.

Can you use curd cheese in pastries?

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.

Can you substitute curd cheese for ricotta?

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.

How should curd cheese be stored after opening?

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.

Can you freeze curd cheese?

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.

Does curd cheese melt when cooked?

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.

Is curd cheese a good choice for a filling breakfast?

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.

Curd cheese (small amount) Vitamins & Minerals

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

Curd cheese (small amount) Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Curd cheese (small amount)

To burn the 29 calories in 2 tablespoon (medium) (30 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

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 (small amount)?

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.

How Nutritious Is Curd cheese (small amount)?

Nutrient density

High

65/ 100

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

49/ 100

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 (small amount) 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 (small amount) Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Curd cheese (small amount) Good For?

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

Curd cheese (small amount) Fat Profile

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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🥛

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64 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.