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A bowl of chopped tomatoes, cucumber, leafy herbs and soft white curd cheese, with the cheese scattered in moist, irregular crumbles among the vegetables.
●Low GI

Curd cheese salad Calories

Contains protein and vitamin C

In season: Spring · Summer · Autumn

CALORIES · 100 G

42kcal

GI

15low

POTASSIUM · 100 G

248mg

FIBER · 100 G

1g

Quick answer

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.

Curd cheese salad Nutrition Facts

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%

Curd cheese salad nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories76 kcal
Total fat3 g4%
Saturated fat4.32 g22%
Trans fat0.09 g
Sodium459 mg20%
Total carbohydrate6 g2%
Fiber1.8 g6%
Protein5.4 g11%

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 Serving of Curd cheese salad?

ServingAmountCalories
1 serving (medium)180 g76 kcal
1 tablespoon (shredded)18 g8 kcal
3 tablespoon (shredded)54 g23 kcal
1 piece (small)90 g38 kcal
100 g100 g42 kcal
1 cup (diced)110 g46 kcal
1 piece (large)220 g92 kcal
1 serving (large)260 g109 kcal

Calculated from 42 calories per 100 g.

Frequently Asked Questions About Curd cheese salad

What is curd cheese salad?

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.

How do you make curd cheese salad?

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.

What ingredients go into curd cheese salad?

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.

Is curd cheese salad the same as a Greek salad?

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.

What kind of curd cheese works best in curd cheese 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.

What can you serve with curd cheese salad?

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.

How do you stop curd cheese salad from becoming watery?

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.

Can you make curd cheese salad ahead of time?

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.

Can you use feta instead of curd cheese in curd cheese salad?

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.

Is curd cheese salad a good choice for weight loss?

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.

Curd cheese salad Vitamins & Minerals

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

Curd cheese salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.7
Low

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

How to Burn Off Curd cheese salad

To burn the 76 calories in 1 serving (medium) (180 g):

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

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

What is Curd cheese salad?

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.

How Nutritious Is Curd cheese salad?

Nutrient density

High

63/ 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

45/ 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 Curd cheese salad 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 Curd cheese salad 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 Curd cheese salad 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

Curd cheese salad Fat Profile

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.