100 g of Curd Cheese has 98 calories. It contains 3.8 g of carbs, 11.5 g of protein, 4.2 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Curd Cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.8g

· 1% DV

Protein

11.5g

· 23% DV

Fat

4.2g

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 46% · Fat 39%

Curd Cheese Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.18mg · 14% DV

0.6mg · 12% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

100mg · 14% DV

Calcium

90mg · 9% DV

Zinc

1mg · 9% DV

Selenium

5µg · 9% DV

How Nutritious Is Curd Cheese?

Nutrient density

High

60/ 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

47/ 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.

Curd Cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Curd Cheese

To burn the 98 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Curd Cheese 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 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 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 Fat Profile

SATURATED

2.6g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Curd Cheese

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Foods Similar to Curd Cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

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Yogurt

61 kcal

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Cream

340 kcal

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White Cheese

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Frequently Asked Questions About Curd Cheese

How many calories and how much protein are in curd cheese?

Per 100 g, curd cheese provides 98 calories and 11.5 g of protein. It also contains 3.8 g carbs and 4.2 g fat.

Is curd cheese low glycemic and diet-friendly?

Curd cheese has a glycemic index of 30, which is considered low. It fits omnivore, vegetarian, Mediterranean, and flexitarian diets.

Have another question about Curd Cheese?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026