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High-protein, low-fat cottage cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 190 mg | 8% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 9.3 g | 19% |
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 piece (medium) | 50 g | 49 kcal |
| 1 tablespoon (medium) | 20 g | 19 kcal |
| 1 piece (small) | 30 g | 29 kcal |
| 1 piece (large) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 100 g | 97 kcal |
| 2 piece (double) | 100 g | 97 kcal |
| 1 cup (medium) | 120 g | 116 kcal |
| 1 serving (large) | 150 g | 146 kcal |
| 1 pack (medium) | 200 g | 194 kcal |
Calculated from 97 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 49 calories in 1 piece (medium) (50 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.
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.
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.
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 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.
Contains these allergens:
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
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.