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Kiri lor cheese Calories
Fresh, unsalted, soft curd cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Kiri lor cheese (40 g) has 44 calories. That works out to 110 calories per 100 g. It contains 1.3 g of carbs, 5.8 g of protein, 1.6 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.
Kiri lor cheese Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
44
KCAL / 40G
Carbs
1.3g
· 0% DV
Protein
5.8g
· 12% DV
Fat
1.6g
· 2% 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 12% · Protein 54% · Fat 34%
Kiri lor cheese nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| 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 2 Tablespoons of Kiri lor cheese?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 44 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 1 slice (thin) | 25 g | 28 kcal |
| 1 piece (medium) | 50 g | 55 kcal |
| 3 tablespoon (large) | 60 g | 66 kcal |
| 1 serving (large) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 120 g | 132 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Kiri lor cheese
What is Kiri lor cheese?
Kiri lor cheese is a fresh, soft, unsalted curd cheese. Its mild flavour works in both savoury dishes and simple breakfast foods, and it can be eaten on its own or mixed into other ingredients.
How do you eat Kiri lor cheese?
Eat Kiri lor cheese on toast, with eggs, or alongside vegetables and herbs. Because it is unsalted and mild, it also pairs well with honey or fruit for a simple sweet snack.
Can you use Kiri lor cheese instead of ricotta?
Yes, Kiri lor cheese can replace ricotta in many fillings and baked dishes. It may be less creamy, so mash it well and drain any excess moisture if the recipe needs a thick, smooth filling.
Can Kiri lor cheese be used in börek?
Yes, Kiri lor cheese makes a suitable börek filling, especially when mixed with spinach or fresh herbs. Its soft texture can release moisture, so drain it first if the filling seems wet.
How is Kiri lor cheese different from cottage cheese?
Kiri lor cheese is a soft, fresh curd cheese with a mild, unsalted profile, while cottage cheese commonly has distinct curds and may be salted. The textures differ, so blend or mash cottage cheese when substituting.
How should you store Kiri lor cheese after opening?
Keep Kiri lor cheese refrigerated in a tightly closed container and use a clean utensil each time. Use it promptly after opening, and discard it if its smell, appearance, or texture changes.
Can you freeze Kiri lor cheese?
Yes, Kiri lor cheese can be frozen, but thawing may make it watery or grainy. Freeze it in a sealed portion and reserve the thawed cheese for cooked fillings rather than serving it plain.
Does Kiri lor cheese melt when heated?
No, Kiri lor cheese does not melt into a stretchy layer like mozzarella. It softens and may release moisture when heated, making it better suited to fillings and mixtures than as a melting topping.
Can Kiri lor cheese be used in desserts?
Yes, Kiri lor cheese can be used in desserts as a mild curd filling. Mash it until smooth and combine it with sweet ingredients; drain it first if the dessert needs a firm mixture.
What can you cook with Kiri lor cheese besides börek?
Kiri lor cheese works in stuffed vegetables, savoury pastries, pancakes, and baked pasta fillings. Stir it into the filling rather than expecting it to melt, and season it to suit the dish.
Kiri lor cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.09mg · 7% DV
B5
0.28mg · 6% DV
Biotin
1µg · 3% DV
Minerals
Phosphorus
36mg · 5% DV
Calcium
44mg · 4% DV
Zinc
0.24mg · 2% DV
Selenium
1.2µg · 2% DV
Sodium
24mg · 1% DV
Potassium ⭐
28mg · 1% DV
Kiri lor cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kiri lor cheese
To burn the 44 calories in 2 tablespoon (medium) (40 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 Kiri lor cheese?
Kiri lor cheese is a fresh, unsalted Turkish curd cheese with a soft, crumbly texture. Lor is traditionally made by collecting curds from whey, and its mild flavour makes it easy to use in both savoury and sweet dishes.
In Turkey, it is often served at breakfast with bread, tomatoes and herbs, or folded into börek and gözleme. Outside Turkey, try it in place of other mild fresh cheeses in toast, pastries or a simple salad. It provides 14.5 g of protein per 100 g and is relatively low in fat. Pair it with vegetables or whole-grain bread for a light meal; add salt only after tasting.
How Nutritious Is Kiri lor 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 Kiri lor 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 Kiri lor cheese Contain Allergens?
Contains these allergens:
Which Diets Is Kiri lor 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
Kiri lor cheese Fat Profile
SATURATED
1.04g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.