100 g of Curd cheese has 98 calories. It contains 3.4 g of carbs, 11.1 g of protein, 4.3 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

Curd cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11.1g

· 22% DV

Fat

4.3g

· 6% DV

Fiber

· 0% DV

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

Calories come from: Carbs 14% · Protein 46% · Fat 40%

Curd cheese Vitamins & Minerals

Vitamins

B12

0.8µg · 33% DV

0.22mg · 17% DV

0.35mg · 7% DV

Biotin

2.1µg · 7% DV

Minerals

Phosphorus

159mg · 23% DV

Selenium

9.7µg · 18% DV

Sodium

315mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Curd cheese?

Nutrient density

High

62/ 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

0.9

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

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Curd cheese Fat Profile

SATURATED

2.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 3:1

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

Compare Curd cheese

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Curd cheese vs Tzatziki38 kcal more per 100 g

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Curd cheese vs Cheddar Cheese304 kcal fewer per 100 g

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Curd cheese vs Tulum Cheese272 kcal fewer per 100 g

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Foods Similar to Curd cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Curd cheese

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

Curd cheese provides 98 calories and 11.1 g of protein per 100 g. It also contains 4.3 g of fat and 3.4 g of carbohydrates per 100 g.

Is curd cheese suitable for a keto diet?

Yes, curd cheese is compatible with a keto diet. It contains 3.4 g of carbohydrates per 100 g and has a glycemic index of 27.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026