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Fat-Free Curd Cheese Calories
Fat-free, high-protein dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (half) of Fat-Free Curd Cheese (113 g) has 81 calories. That works out to 72 calories per 100 g. It contains 3.8 g of carbs, 14 g of protein, 0.3 g of fat and 0 g of fiber. Its 179.7 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Fat-Free Curd Cheese Nutrition Facts
Selected: ½ cup (half) · 113 g
81
KCAL / 113G
Carbs
3.8g
· 1% DV
Protein
14g
· 28% DV
Fat
0.3g
· 0% 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 21% · Protein 76% · Fat 3%
Fat-Free Curd Cheese nutrition facts table · ½ cup (half) (113 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 459 mg | 20% |
| Total carbohydrate | 3.8 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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How Many Calories in 1 Cup of Fat-Free Curd Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 226 g | 163 kcal |
| 2 tablespoon (small) | 28 g | 20 kcal |
| 0.25 cup (quarter) | 57 g | 41 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (half) | 113 g | 81 kcal |
| 1 serving (medium) | 150 g | 108 kcal |
| 1 serving (large) | 200 g | 144 kcal |
| 1 pack (large) | 250 g | 180 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Fat-Free Curd Cheese
What is fat-free curd cheese?
Fat-free curd cheese is a fresh, low-fat cheese made from milk curds; the exact method and texture vary by region and producer. The Turkish-style version called çökelek is often tangier and more crumbly than smooth cheeses such as cream cheese.
Can fat-free curd cheese replace cottage cheese in recipes?
Yes, fat-free curd cheese can replace cottage cheese in many fillings, salads, and savory dishes. It is usually drier and may taste tangier, so crumble it well and add a little moisture if the recipe needs a softer filling.
Does fat-free curd cheese melt when heated?
No, fat-free curd cheese usually does not melt into a smooth, stretchy sauce. Its curds tend to soften while keeping their shape, so it works well in fillings and baked dishes but is not a direct stand-in for melting cheese.
How do you store fat-free curd cheese after opening?
Keep fat-free curd cheese refrigerated in a clean, tightly covered container and use it according to the package’s storage directions. Discard it if you see mold or notice an unusual odor or color; do not leave it at room temperature for extended periods.
Can you freeze fat-free curd cheese?
Yes, fat-free curd cheese can be frozen, though thawing may make it drier or more crumbly. Freeze it in airtight portions and thaw it in the refrigerator; use the thawed cheese in cooked dishes or fillings where a change in texture matters less.
Can fat-free curd cheese be used instead of ricotta in lasagna?
Yes, fat-free curd cheese can work in lasagna instead of ricotta, especially if you prefer a firmer, tangier filling. Crumble it finely and mix it with herbs or a little egg so the filling holds together during baking.
Can you eat fat-free curd cheese without cooking it?
Yes, fat-free curd cheese can be eaten without cooking when it has been stored and handled safely. Add it to salads, sandwiches, or a breakfast bowl, and keep any opened portion chilled rather than leaving it out.
Is fat-free curd cheese a good choice for weight loss?
Fat-free curd cheese can fit into a weight-loss eating plan because its protein may help make a meal more filling. The overall meal still matters: toppings, bread, and cooking ingredients can add substantially to what you eat.
Why does fat-free curd cheese taste sour?
A mildly sour taste can be normal in fat-free curd cheese, particularly in versions made from fermented milk. A sharp, unfamiliar odor, visible mold, or an unexpected color change is different from ordinary tanginess; discard the cheese if you notice these signs.
Can fat-free curd cheese be used in cheesecake?
Yes, fat-free curd cheese can be used in cheesecake, but its crumbly texture may leave the filling less smooth than one made with cream cheese. Blend it thoroughly and, if needed, strain it first to remove excess moisture.
Fat-Free Curd Cheese Vitamins & Minerals
Vitamins
B2
0.32mg · 25% DV
B12
0.45µg · 19% DV
B5
0.4mg · 8% DV
Biotin
1.69µg · 6% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
11µg · 20% DV
Sodium
459mg · 20% DV
Calcium
94mg · 9% DV
Potassium ⭐
118mg · 3% DV
Fat-Free Curd Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Curd Cheese
To burn the 81 calories in ½ cup (half) (113 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.
What is Fat-Free Curd Cheese?
Fat-free curd cheese is a lean version of çökelek, a Turkish cheese traditionally made by heating soured milk, ayran or whey until the curds separate. It is usually crumbly, with a mild tang, though its texture and flavour vary by region and method.
In Turkey, people often crumble it over bread or serve it at breakfast with tomatoes, cucumber and herbs; it also makes a savoury filling for pastries. Outside Turkey, try it in salads, wraps or alongside fresh vegetables. It is high in protein and very low in fat, so it suits a lighter meal. Mix it with a little yogurt for a softer, creamier texture, and season to taste.
How Nutritious Is Fat-Free Curd Cheese?
Nutrient density
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.
Satiety score
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.
Is Fat-Free 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 Fat-Free Curd Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fat-Free 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
Fat-Free Curd Cheese Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.01g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.