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A loose mound of small, soft, moist white cheese curds with an uneven, crumbly texture.
●Low GI
💪High Protein

Gram lor Calories

High-protein, low-fat cottage cheese

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

97kcal

GI

30low

POTASSIUM · 100 G

110mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Gram lor (50 g) has 49 calories. That works out to 97 calories per 100 g. It contains 1.6 g of carbs, 9.3 g of protein, 0.8 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Gram lor Nutrition Facts

Selected: 1 piece (medium) · 50 g

49

KCAL / 50G

Carbs

1.6g

· 1% DV

Protein

9.3g

· 19% DV

Fat

0.8g

· 1% 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 13% · Protein 73% · Fat 14%

Gram lor nutrition facts table · 1 piece (medium) (50 g)

NutrientAmount% DV
Calories49 kcal
Total fat0.8 g1%
Saturated fat0.5 g3%
Trans fat0 g
Sodium190 mg8%
Total carbohydrate1.6 g1%
Fiber0 g0%
Protein9.3 g19%

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 Medium Gram lor?

ServingAmountCalories
1 piece (medium)50 g49 kcal
1 tablespoon (medium)20 g19 kcal
1 piece (small)30 g29 kcal
1 piece (large)80 g78 kcal
100 g100 g97 kcal
1 serving (medium)100 g97 kcal
2 piece (double)100 g97 kcal
1 cup (medium)120 g116 kcal
1 serving (large)150 g146 kcal
1 pack (medium)200 g194 kcal

Calculated from 97 calories per 100 g.

Frequently Asked Questions About Gram lor

What does Gram lor taste like?

Gram lor has a mild, fresh, milky taste rather than a sharp or aged-cheese flavor. Its soft, curdy texture works well with herbs and spices, and it can also be paired with fruit or used in savory fillings.

What can you make with Gram lor?

Gram lor works in omelets, savory pastries, pasta fillings, and simple spreads. Mix it with chopped herbs for toast, or add it to a baked dish; if it seems wet, drain it first so the filling does not turn soggy.

Can Gram lor replace ricotta in lasagna?

Yes, Gram lor can usually replace ricotta in lasagna and other baked fillings. It may be more crumbly or moist, so drain it and stir it briefly to make a smoother filling before layering.

Does Gram lor melt like mozzarella?

No, Gram lor does not melt into the stretchy layer you get from mozzarella. It softens and may crumble or release moisture when heated, so use it for fillings and toppings where a soft curd texture is welcome.

How do you keep Gram lor from making a filling watery?

Drain Gram lor in a fine sieve before mixing it into a filling. For pastries, combine it with ingredients that absorb moisture, such as egg or breadcrumbs, and avoid adding extra liquid until you have checked the texture.

Can you eat Gram lor straight from the package?

Yes, Gram lor is generally ready to eat without cooking when it is made from pasteurized milk and has been kept refrigerated. Use extra caution with homemade or unpasteurized versions, which may not have the same food-safety assurance.

How long does Gram lor last after opening?

Keep opened Gram lor covered in the refrigerator and follow the package’s guidance for use after opening. Discard it if you notice an unpleasant sour smell, unusual discoloration, or a sticky surface.

Can Gram lor be frozen?

Yes, Gram lor can be frozen, though thawing may make it drier, more crumbly, or watery. It is usually better to use thawed Gram lor in cooked dishes such as pastry fillings or omelets than to serve it plain.

Is Gram lor a good cheese for a high-protein breakfast?

Yes, Gram lor is a protein-rich fresh cheese and can make a breakfast more filling. Pair it with whole-grain toast and vegetables, or add it to eggs for a simple savory meal.

Can Gram lor be used in cheesecake?

Yes, you can use Gram lor in cheesecake, but its curds can leave the filling grainy. Drain it well and blend it until smooth before combining it with the other ingredients.

Gram lor Vitamins & Minerals

Vitamins

B12

0.35µg · 15% DV

B2

0.08mg · 6% DV

B5

0.3mg · 6% DV

Biotin

1.25µg · 4% DV

Minerals

Phosphorus

60mg · 9% DV

Sodium

190mg · 8% DV

Iodine

7.5µg · 5% DV

Calcium

45mg · 5% DV

Potassium ⭐

55mg · 2% DV

Gram lor Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

0.5
Low

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

How to Burn Off Gram lor

To burn the 49 calories in 1 piece (medium) (50 g):

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

What is Gram lor?

Gram lor is a fresh Turkish whey cheese: soft, crumbly curds left from cheesemaking, with a mild flavour and little salt. In Turkey, it is commonly eaten at breakfast with bread and fresh vegetables, folded into börek or poğaça, or mixed with herbs and served as a simple meze. Its appeal is its high protein and low fat, making it a lighter alternative to richer cheeses in everyday meals. Try it with parsley, chilli flakes and a drizzle of olive oil, or use it with spinach as a filling for savoury pastries.

How Nutritious Is Gram lor?

Nutrient density

High

70/ 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

58/ 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.

Is Gram lor 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 Gram lor 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 Gram lor 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

Gram lor Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.15g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 3:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.