1 serving (medium) of Fat-free high-protein curd cheese (150 g) has 108 calories. That works out to 72 calories per 100 g. It contains 6.1 g of carbs, 18.8 g of protein, 0.3 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Fat-free high-protein curd cheese?

Fat-free high-protein curd cheese is a fresh Turkish-style lor cheese, traditionally made from whey. It is mild and milky, with a soft, moist texture that may crumble easily; some versions are smoother. It is not the same as ricotta or cottage cheese, though it can be used in similar ways.

In Turkey, it is commonly served at breakfast with bread, tomatoes and herbs, or used as a filling for börek and pastries. You can also add it to salads, toast or a bowl with fruit. It provides protein and calcium with very little fat: a 100 g serving has 12.5 g of protein. Pair it with vegetables or whole-grain bread for a simple, filling meal.

Fat-free high-protein curd cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

12.5g

· 25% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

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

Calories come from: Carbs 24% · Protein 73% · Fat 3%

Fat-free high-protein curd cheese Vitamins & Minerals

Vitamins

B12

0.55µg · 23% DV

0.28mg · 22% DV

0.38mg · 8% DV

Biotin

1.5µg · 5% DV

Minerals

Phosphorus

150mg · 21% DV

Selenium

8µg · 15% DV

Iodine

20µg · 13% DV

Calcium

105mg · 11% DV

How Nutritious Is Fat-free high-protein curd cheese?

Nutrient density

High

73/ 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

52/ 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.

Fat-free high-protein 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 Fat-free high-protein curd cheese

To burn the 72 calories in 100 g:

🚶

18min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Fat-free high-protein curd cheese Processed?

NOVA 3

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 high-protein 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 Fat-free high-protein 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

— Not suitable

Low FODMAP

— Not suitable

Fat-free high-protein curd cheese Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.01g

⚖️

Omega 6:3 ratio 1:1

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

Compare Fat-free high-protein curd cheese

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Fat-free high-protein curd cheese vs Tulum Cheese298 kcal fewer per 100 g

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Fat-free high-protein curd cheese vs Milk8 kcal more per 100 g

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Foods Similar to Fat-free high-protein 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

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320 kcal

Frequently Asked Questions About Fat-free high-protein curd cheese

How do you eat fat-free high-protein curd cheese?

You can eat fat-free high-protein curd cheese on toast, stirred into eggs, or paired with fruit. Its mild flavor works in both sweet and savory dishes, so it can be used at breakfast or as a snack.

Can fat-free high-protein curd cheese replace cottage cheese?

Usually, yes, but the texture differs. Fat-free high-protein curd cheese is a Turkish-style lor, often made from whey, while cottage cheese has distinct moist curds. Use it in fillings or cooked dishes; drain or blend it when a smoother texture matters.

Does fat-free high-protein curd cheese melt when heated?

No, fat-free high-protein curd cheese does not melt into a smooth, stretchy layer like cheddar. It softens and may release moisture when heated, so add it near the end of cooking or use it in fillings.

Can you cook with fat-free high-protein curd cheese?

Yes, fat-free high-protein curd cheese works well in omelets, pancakes, pasta fillings, and baked dishes. Its mild taste takes on herbs and spices easily; if it seems wet, drain it before mixing it into a recipe.

Can fat-free high-protein curd cheese be used in desserts?

Yes, fat-free high-protein curd cheese can go into cheesecake-style fillings, pancakes, and fruit bowls. Mash or blend it first for a smoother result, and choose an unsalted product so it does not add an unexpected savory taste.

How should you store fat-free high-protein curd cheese after opening?

Keep fat-free high-protein curd cheese refrigerated in a tightly closed container and follow the package’s use-by instructions. Discard it if you notice mold, a changed color, or an unpleasant sour smell.

Can you freeze fat-free high-protein curd cheese?

Yes, you can freeze fat-free high-protein curd cheese, though thawing may make it drier or grainier. Freeze it in airtight, small portions, thaw it in the refrigerator, and use it in cooked recipes where the texture change is less noticeable.

Is fat-free high-protein curd cheese the same as ricotta?

No. Fat-free high-protein curd cheese, or Turkish lor, is commonly made by heating and collecting curds from whey. Ricotta is also traditionally made from whey, but the products differ in moisture, texture, and production methods.

Is fat-free high-protein curd cheese good for weight loss?

It can make a meal more filling because it is rich in protein, which may help you manage hunger. Fat-free high-protein curd cheese does not cause weight loss on its own; how you use it in meals matters.

Can fat-free high-protein curd cheese be eaten for breakfast with eggs?

Yes, fat-free high-protein curd cheese pairs well with eggs. Stir it into an omelet near the end of cooking or serve it alongside scrambled eggs; taste before adding salt, since some versions are already salty.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026