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Contains protein and vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Curd cheese salad (180 g) has 76 calories. That works out to 42 calories per 100 g. It contains 6 g of carbs, 5.4 g of protein, 3 g of fat and 1.8 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
76
KCAL / 180G
Carbs
6g
· 2% DV
Protein
5.4g
· 11% DV
Fat
3g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 30% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 4.32 g | 22% |
| Trans fat | 0.09 g | |
| Sodium | 459 mg | 20% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 5.4 g | 11% |
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) | 180 g | 76 kcal |
| 1 tablespoon (shredded) | 18 g | 8 kcal |
| 3 tablespoon (shredded) | 54 g | 23 kcal |
| 1 piece (small) | 90 g | 38 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (diced) | 110 g | 46 kcal |
| 1 piece (large) | 220 g | 92 kcal |
| 1 serving (large) | 260 g | 109 kcal |
Calculated from 42 calories per 100 g.
Curd cheese salad is a fresh salad combining curd cheese with chopped vegetables, commonly tomato, green pepper, onion, and herbs. It is associated with Turkish home cooking and can be served as a side or light meal.
To make curd cheese salad, chop tomatoes, green pepper, onion, and parsley, then gently mix them with curd cheese. Add olive oil and season shortly before serving so the vegetables stay fresh rather than watery.
Curd cheese salad commonly includes curd cheese, tomato, green pepper, onion, parsley, and olive oil. Recipes vary by household, so cucumber, spring onion, or a little chilli may also be used.
No, curd cheese salad is not the same as a Greek salad. It is built around Turkish lor, a fresh curd cheese, and often includes chopped tomato, green pepper, onion, and parsley rather than the characteristic feta and olives of a Greek salad.
Fresh, plain curd cheese works best in curd cheese salad because its mild flavour lets the vegetables stand out. If the cheese is very wet, drain it first; if it is salty, taste the salad before adding extra salt.
Curd cheese salad goes well with grilled meat, fish, or köfte, and it can also be served as part of a meze spread. Bread is a practical accompaniment for scooping up the seasoned vegetable juices.
To keep curd cheese salad from becoming watery, drain chopped tomatoes and add the curd cheese and salt close to serving time. For advance preparation, store the chopped vegetables separately from the cheese and dressing.
You can chop the vegetables for curd cheese salad ahead, but combine them with the curd cheese and dressing just before serving. Once mixed, the tomatoes release liquid and the salad is best eaten fresh.
Yes, you can use feta in curd cheese salad, but it will taste saltier and more tangy than the mild Turkish curd cheese. Crumble it in and taste before adding salt or other strong seasonings.
Curd cheese salad can fit into a weight-conscious meal because it combines vegetables with a source of protein. The amount of oil and any bread served alongside it can make the meal more filling and energy-dense.
Vitamins
Vitamin K
50.4µg · 42% DV
Vitamin C
33.3mg · 37% DV
Vitamin A
165.6µg · 18% DV
B2
0.22mg · 17% DV
Minerals
Phosphorus
184mg · 26% DV
Calcium
212mg · 21% DV
Sodium
459mg · 20% DV
Selenium
10µg · 18% DV
Potassium ⭐
446mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 76 calories in 1 serving (medium) (180 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.
Curd cheese salad is a Turkish home-style dish made by combining crumbled lor, a fresh, mild curd cheese, with chopped vegetables and herbs—often tomato, green pepper, spring onion and parsley. Olive oil is a common dressing, and the exact mix varies from kitchen to kitchen; the salad is particularly associated with the Aegean region.
The soft, slightly tangy cheese contrasts with juicy, crisp vegetables. In Turkey it may be served at breakfast with bread, or as a meze alongside other small dishes; elsewhere, it also makes an easy lunch or side salad. Vegetables contribute fibre and vitamin C, while the lor adds protein. Use a light hand with the oil and serve with wholegrain bread for a simple, satisfying meal.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.32g
MONOUNSATURATED
3.06g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.