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High-protein, low-carb dry curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dry curd cheese (50 g) has 83 calories. That works out to 165 calories per 100 g. It contains 1.8 g of carbs, 14 g of protein, 2.3 g of fat and 0 g of fiber. Its 140 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 50 g
83
KCAL / 50G
Carbs
1.8g
· 1% DV
Protein
14g
· 28% DV
Fat
2.3g
· 3% 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 9% · Protein 67% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.05 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14 g | 28% |
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) | 50 g | 83 kcal |
| 1 tablespoon (grated) | 15 g | 25 kcal |
| 2 tablespoon (grated) | 30 g | 50 kcal |
| 0.25 cup (shredded) | 35 g | 58 kcal |
| 1 piece (small) | 40 g | 66 kcal |
| ½ cup (shredded) | 70 g | 115 kcal |
| 1 piece (medium) | 75 g | 124 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (large) | 100 g | 165 kcal |
| 1 piece (large) | 120 g | 198 kcal |
Calculated from 165 calories per 100 g.
Dry curd cheese is the English name used here for kuru lor peyniri, a Turkish cheese commonly made by heating whey and draining the curds. It is crumbly and relatively dry; the term can also refer to other dry-curd cheeses in English-speaking countries.
No, dry curd cheese is not the same as typical cottage cheese. Turkish lor is commonly made from whey and has a drier, crumbly texture, while cottage cheese is usually made from milk curds and sold with a moist dressing or cream.
Yes, dry curd cheese can replace ricotta in many cooked dishes, but it is drier and more crumbly. Mix it with a little yogurt or milk first when a smooth, moist filling is important, such as in lasagna or stuffed pasta.
Dry curd cheese is commonly made by heating whey until its proteins form curds, then draining and drying them. Recipes and production methods vary, so some products sold under this name may be made from milk or cultured dairy instead.
Stir a little milk, yogurt, or water into dry curd cheese until it reaches the texture you need. Add the liquid gradually: a loose mixture works for a spread, while a lightly moistened, crumbly texture suits fillings.
Dry curd cheese works well in savory fillings, baked goods, omelets, and pasta dishes. Its mild flavor pairs with herbs, vegetables, and spices; for a smoother filling, mash it with yogurt or combine it with an egg before baking.
Keep dry curd cheese in a sealed container in the refrigerator and follow the package’s use-by date. Use a clean utensil when serving it, and discard it if you notice mold, an unusual smell, or a change in color.
Yes, dry curd cheese can be frozen in an airtight container. Thaw it in the refrigerator; its texture may become drier or more crumbly, so thawed cheese is usually best in cooked dishes rather than as a smooth spread.
Yes, fresh, properly stored dry curd cheese can be eaten without cooking. Add it to a salad, spread it on bread after moistening it, or serve it with fruit and herbs.
Dry curd cheese can make a meal more filling because it is protein-rich, but it does not cause weight loss on its own. What you serve with it and how it is prepared—such as in a pastry—also affects how filling the meal is.
Vitamins
B12
0.45µg · 19% DV
B2
0.11mg · 8% DV
B5
0.21mg · 4% DV
Biotin
1.05µg · 4% DV
Minerals
Phosphorus
140mg · 20% DV
Selenium
5.5µg · 10% DV
Sodium
160mg · 7% DV
Calcium
60mg · 6% DV
Potassium ⭐
80mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 83 calories in 1 serving (medium) (50 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.
Dry curd cheese is a drained, relatively dry form of lor, a Turkish fresh cheese traditionally made by heating whey; some regional versions also use milk. It crumbles easily and has a mild, fresh taste, with saltiness varying by maker. In Turkey, it is a familiar ingredient in home cooking as well as a simple breakfast food.
Serve it with bread, eggs or tomatoes, or use it as a filling for savoury pastries and flatbreads. Outside Turkey, it can be enjoyed much like other mild fresh curds, stirred into salads or spread on toast. It is high in protein and low in carbohydrate; pair it with vegetables and check the salt level if you want a lighter 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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.4g
MONOUNSATURATED
0.55g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.