1 piece (small) of Kur (20 g) has 72 calories. That works out to 360 calories per 100 g. It contains 4.4 g of carbs, 6.4 g of protein, 3.6 g of fat and 0 g of fiber. Its 156 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Kur Nutrition Facts

Selected: 100 g

360

KCAL / 100G

Carbs

22g

· 8% DV

Protein

32g

· 64% DV

Fat

18g

· 23% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 23% · Protein 34% · Fat 43%

Kur Vitamins & Minerals

Vitamins

B12

1.8µg · 75% DV

0.75mg · 58% DV

1.35mg · 27% DV

Vitamin A

170µg · 19% DV

Minerals

Phosphorus

780mg · 111% DV

Calcium

1050mg · 105% DV

Sodium

1250mg · 54% DV

Selenium

24µg · 44% DV

How Nutritious Is Kur?

Nutrient density

High

68/ 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

Low

34/ 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.

Kur Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Kur

To burn the 360 calories in 100 g:

🚶

89min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

Swimming

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

Is Kur Processed?

NOVA 3

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 Kur 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 Kur 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

Kur Fat Profile

SATURATED

11.2g

MONOUNSATURATED

4.8g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 2.3:1

Below the ideal 4:1 — a good omega balance.

Compare Kur

🧀vs🥒

Kur vs Tzatziki300 kcal more per 100 g

→🧀vs🧀

Kur vs Cheddar Cheese42 kcal fewer per 100 g

→🧀vs🧀

Kur vs Tulum Cheese10 kcal fewer per 100 g

→🧀vs🥛

Kur vs Milk296 kcal more per 100 g

→

Foods Similar to Kur

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Cecil Cheese

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026