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Curd Cheese Calories
High-protein, low-fat fresh cheese. Rich in calcium and B vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Curd Cheese (50 g) has 49 calories. That works out to 98 calories per 100 g. It contains 1.8 g of carbs, 5.8 g of protein, 2 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 13% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Curd Cheese Nutrition Facts
Selected: 1 piece (medium) · 50 g
49
KCAL / 50G
Carbs
1.8g
· 1% DV
Protein
5.8g
· 12% DV
Fat
2g
· 3% 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 15% · Protein 48% · Fat 37%
Curd Cheese nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0.01 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 5.8 g | 12% |
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 Curd Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 49 kcal |
| 1 piece (small) | 30 g | 29 kcal |
| 2 tablespoon (chopped) | 30 g | 29 kcal |
| 1 serving (medium) | 60 g | 59 kcal |
| 1 piece (large) | 80 g | 78 kcal |
| 100 g | 100 g | 98 kcal |
| 2 piece (double) | 100 g | 98 kcal |
| 1 cup (medium) | 120 g | 118 kcal |
| 1 pack (jumbo) | 200 g | 196 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Curd Cheese
What is curd cheese?
Curd cheese is a fresh cheese made by separating milk or whey into curds and draining them. It is usually soft and mild, but its moisture and texture vary with the recipe and region.
Is curd cheese the same as cottage cheese?
No, not necessarily. Curd cheese is a broad name for fresh curds, while cottage cheese is typically sold as loose curds with some cream or liquid; local naming and production methods can blur the distinction.
How is curd cheese made?
Curd cheese is made by coagulating milk or whey, then separating and draining the curds. Methods differ, so some versions are smoother and wetter while others are firm and crumbly.
Can you use curd cheese instead of ricotta?
Yes, curd cheese can replace ricotta in many fillings, including pasta, pastries, and baked dishes. Drain it first if it is wet, and blend or mash it if your recipe needs a smoother texture.
How do you use curd cheese in cooking?
Curd cheese works well in savoury fillings, baked dishes, and simple spreads. Crumble it into vegetables or herbs, or mix it into a filling; draining excess liquid helps keep pastry from becoming soggy.
Does curd cheese melt when heated?
Curd cheese softens when heated, but it usually does not melt into a stretchy pool like mozzarella. Its curds may stay distinct or become creamy, depending on how moist and finely textured the cheese is.
How should you store curd cheese after opening?
Keep curd cheese refrigerated in a clean, tightly covered container, and use a clean utensil each time. Follow the package’s after-opening instructions and avoid leaving it at room temperature for extended periods.
Can you freeze curd cheese?
Yes, curd cheese can be frozen, though thawing may make it more crumbly or watery. It is generally better suited to cooked fillings and baked dishes after freezing than to eating plain.
Why is my curd cheese watery?
A little liquid can separate naturally from curd cheese as it sits; this is usually whey, not a sign that it has spoiled. Stir it in or drain it, but discard the cheese if it also smells off or looks mouldy.
Can you eat curd cheese without cooking it?
Yes, curd cheese can be eaten without cooking when it was made safely and kept properly chilled. If you cannot confirm that it was made with pasteurized milk or handled safely, avoid eating it uncooked.
Curd Cheese Vitamins & Minerals
Vitamins
B12
0.3µg · 13% DV
B2
0.09mg · 7% DV
B5
0.25mg · 5% DV
Biotin
1.25µg · 4% DV
Minerals
Phosphorus
43mg · 6% DV
Selenium
3µg · 5% DV
Calcium
45mg · 5% DV
Zinc
0.4mg · 4% DV
Potassium ⭐
55mg · 2% DV
Sodium
28mg · 1% DV
Curd Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Curd Cheese
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.
What is Curd Cheese?
Curd Cheese is a fresh cheese made by separating milk curds from the whey. It is usually soft and moist, with a mild, milky flavour; the exact texture varies with how thoroughly it is drained and how it is made.
It works well crumbled over salads, spread or spooned onto toast, or folded into savoury pastries and other fillings. In Turkey, where kesik peynir is enjoyed at breakfast and in home cooking, it may be served with bread, herbs or vegetables. It is a relatively lean, protein-rich choice, providing 11.5 g of protein per 100 g. Pair it with fresh produce for a light meal, or add eggs or wholegrain bread for something more substantial.
How Nutritious Is Curd Cheese?
Nutrient density
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.
Satiety score
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.
Is Curd Cheese 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 Contain Allergens?
Contains these allergens:
Which Diets Is Curd Cheese 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
Curd Cheese Fat Profile
SATURATED
1.3g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.