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High-protein, fatty, salty fried cheese curd
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Fried cheese curd has 330 calories. It contains 2.5 g of carbs, 19.5 g of protein, 26.5 g of fat and 0 g of fiber. Its 520 mg of Calcium covers 52% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 100 g
330
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
19.5g
· 39% DV
Fat
26.5g
· 34% 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 3% · Protein 24% · Fat 73%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 26.5 g | 34% |
| Saturated fat | 16.2 g | 81% |
| Trans fat | 0.8 g | |
| Sodium | 780 mg | 34% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 19.5 g | 39% |
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) | 100 g | 330 kcal |
| 1 tablespoon (shredded) | 18 g | 59 kcal |
| 2 tablespoon (shredded) | 36 g | 119 kcal |
| 1 piece (small) | 40 g | 132 kcal |
| ½ cup (diced) | 60 g | 198 kcal |
| 1 piece (medium) | 75 g | 248 kcal |
| 100 g | 100 g | 330 kcal |
| 1 cup (diced) | 120 g | 396 kcal |
| 1 piece (large) | 120 g | 396 kcal |
| 1 serving (large) | 160 g | 528 kcal |
Calculated from 330 calories per 100 g.
Fried cheese curd is a hot dish made by sautéing fresh cheese curds until softened and lightly browned. It is different from the breaded, deep-fried cheese-curd snack; this preparation is typically cooked in a pan and served as a meal or side.
Make fried cheese curd by crumbling fresh curds into a lightly oiled pan and cooking them over medium-low heat, stirring gently. Take the pan off the heat once the curds soften and begin to brown; high heat can toughen them or release excess moisture.
Fresh, crumbly curd cheese works best for fried cheese curd because it softens without turning completely runny. Very moist curds may need draining first, while dry curds can benefit from a little oil in the pan.
No, fried cheese curd is not necessarily the breaded snack commonly served in bars. This dish is sautéed in a pan without a coating, so it has a softer texture and is usually eaten as part of a meal.
Fried cheese curd turns watery when the curds contain too much moisture or the pan is crowded. Drain wet curds and cook a smaller batch so moisture can evaporate instead of pooling around the cheese.
You can cook halloumi in a pan, but it will not make the same dish as fried cheese curd. Halloumi is a firm cheese that browns while holding its shape; fresh curd cheese softens and gives the dish its characteristic crumbly texture.
Use a well-heated nonstick or well-seasoned pan and add a little oil before cooking fried cheese curd. Let the cheese sit briefly to form a light crust before turning it; moving it constantly can make it stick and break apart.
Fried cheese curd pairs well with crusty bread and fresh vegetables such as tomatoes or cucumber. Since the cheese can be salty and rich, a fresh, lightly dressed salad makes a practical contrast.
Yes, refrigerate fried cheese curd in a covered container and use it within three to four days. Reheat it gently in a pan; repeated heating can make the curds rubbery, so warm only the portion you plan to eat.
Fried cheese curd provides protein, but it can also be high in fat and salt, especially when cooked with extra oil or made from a salty cheese. Serve a moderate portion with vegetables, and choose a less salty curd if you eat it often.
Vitamins
B12
1.1µg · 46% DV
Vitamin A
240µg · 27% DV
B2
0.32mg · 25% DV
Biotin
3.5µg · 12% DV
Minerals
Calcium
520mg · 52% DV
Phosphorus
360mg · 51% DV
Sodium
780mg · 34% DV
Zinc
2.7mg · 25% DV
Potassium ⭐
95mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 330 calories in 100 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.
Fried cheese curd is a Turkish-style dish made by sautéing cheese curds—often a crumbly curd cheese—in butter. It is associated with home cooking and breakfast, though the exact cheese and amount of fat vary from one kitchen to another. The curds soften as they cook and may develop lightly browned, savoury edges.
Serve it hot with bread for scooping, or alongside eggs and fresh vegetables at breakfast; tea is a familiar pairing in Turkey. It provides protein, but is also rich in fat and can be salty, so a modest portion is satisfying. For a lighter plate, use less butter and add tomatoes, cucumber or greens.
Medium
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
16.2g
MONOUNSATURATED
7.1g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.