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High-protein refreshing salad
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tomato pepper curd cheese salad (180 g) has 155 calories. That works out to 86 calories per 100 g. It contains 8.3 g of carbs, 12.8 g of protein, 7.9 g of fat and 2.3 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.
Selected: 1 serving (medium) · 180 g
155
KCAL / 180G
Carbs
8.3g
· 3% DV
Protein
12.8g
· 26% DV
Fat
7.9g
· 10% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 33% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 12.8 g | 26% |
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 |
|---|---|---|
| 1 serving (medium) | 180 g | 155 kcal |
| 1 tablespoon (shredded) | 18 g | 15 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (diced) | 120 g | 103 kcal |
| 2 piece (double) | 180 g | 155 kcal |
| 1 serving (large) | 250 g | 215 kcal |
| 1 pack (jumbo) | 300 g | 258 kcal |
Calculated from 86 calories per 100 g.
Tomato pepper curd cheese salad is made by combining chopped tomatoes and peppers with lor curd cheese. Dress it with olive oil and lemon juice, season to taste, and add the cheese shortly before serving so it keeps its texture.
Tomato pepper curd cheese salad contains tomatoes, peppers, and lor cheese. Olive oil, lemon juice, salt, parsley, or spring onion are common additions, but the seasoning and type of pepper can vary with the recipe.
Lor is a mild, fresh Turkish curd cheese made from whey or milk. In tomato pepper curd cheese salad, it adds a soft, crumbly texture; it is not necessarily the same cheese as ricotta, so the flavor and consistency can differ.
Yes, tomato pepper curd cheese salad works well for breakfast. Serve it alongside bread, olives, or eggs for a fresh, savory option, and add salt sparingly because the lor cheese may already have some salt.
Mild green peppers are a common choice for tomato pepper curd cheese salad, while sweet red peppers make it milder and sweeter. Use hot peppers if you want a sharper kick, and remove the seeds for less heat.
To keep tomato pepper curd cheese salad from getting watery, remove the juicy seed pockets from the tomatoes or drain excess liquid before adding the cheese. Salt it just before serving, since salt draws moisture from the vegetables.
You can prepare the vegetables for tomato pepper curd cheese salad ahead, but assemble it close to serving time. Chopped tomatoes release liquid as they sit, so keep the lor cheese and dressing separate until you are ready to eat.
Parsley and spring onion pair especially well with tomato pepper curd cheese salad, adding a fresh, savory note. Mint or dried oregano can also work; use a light hand so the herbs do not overpower the mild lor cheese.
Tomato pepper curd cheese salad is best eaten the day it is made, but leftovers can be kept covered in the refrigerator and eaten within a day. The tomatoes will soften and release liquid, so drain any excess before serving.
Tomato pepper curd cheese salad pairs well with grilled chicken or meat, beans, and savory pastries. It can also be served with bread as part of a light lunch; its fresh vegetables and mild cheese complement richer dishes.
Vitamins
Vitamin C
50.4mg · 56% DV
B12
0.81µg · 34% DV
B2
0.29mg · 22% DV
Vitamin K
15.3µg · 13% DV
Minerals
Phosphorus
238mg · 34% DV
Calcium
212mg · 21% DV
Selenium
10µg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
459mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 155 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.
Tomato pepper curd cheese salad brings together chopped tomatoes and peppers with lor, a soft Turkish whey cheese. Lor is mild and lightly crumbly, so it blends easily with the vegetables; the salad may be finished with olive oil, lemon or fresh herbs, depending on taste.
In Turkey, it works as a fresh breakfast dish or as a side for lunch and dinner, especially in warmer weather. For English-speaking readers elsewhere, serve it alongside grilled vegetables or bread, or offer it as part of a light mezze-style spread. The vegetables keep the salad juicy and refreshing, while lor adds protein and makes it more substantial. Use olive oil sparingly for a lighter serving.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.78g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.