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High-protein curd cheese dish sautéed with onion
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Curd cheese sautéed with onion (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 4.9 g of carbs, 17 g of protein, 7.3 g of fat and 0.8 g of fiber. Its 0.7 µg of B12 covers 31% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
154
KCAL / 120G
Carbs
4.9g
· 2% DV
Protein
17g
· 34% DV
Fat
7.3g
· 9% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 44% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0.1 g | |
| Sodium | 298 mg | 13% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 17 g | 34% |
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) | 120 g | 154 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 2 tablespoon (double) | 36 g | 46 kcal |
| 0.25 cup (quarter) | 55 g | 70 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| ½ cup (half) | 110 g | 141 kcal |
| 1 serving (large) | 180 g | 230 kcal |
| 1 cup (whole) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Curd cheese sautéed with onion is a simple dish of lor, a fresh Turkish curd cheese, cooked with softened onion and a little fat. It is usually served warm, often as part of breakfast or a light meal.
To make curd cheese sautéed with onion, cook chopped onion in a little oil or butter until soft, then add the curd cheese and season. Heat gently and briefly so the cheese stays moist rather than drying out.
No, curd cheese sautéed with onion is made with lor, which is not exactly the same as cottage cheese. Both are fresh cheeses, but lor is often drier and less creamy; cottage cheese can make the dish wetter.
Yes, eggs can be added to curd cheese sautéed with onion. Stir them in after the onion and curd cheese are warm, then cook just until the eggs set for a softer, more filling dish.
Curd cheese sautéed with onion goes well with crusty bread, sliced tomatoes, cucumber, or fresh herbs. For a fuller meal, serve it with a simple salad rather than adding more rich ingredients to the pan.
Curd cheese sautéed with onion can turn watery if the onion releases too much liquid or the curd cheese is very wet. Cook the onion until its moisture evaporates, and drain the cheese before adding it.
Yes, cottage cheese can stand in for lor in curd cheese sautéed with onion, but the result will be creamier and may release more liquid. Drain it first and cook gently to keep the mixture from becoming soupy.
Yes, you can freeze curd cheese sautéed with onion, although thawing may leave the curds grainier and the dish wetter. Freeze it in an airtight container and thaw it in the refrigerator before reheating.
Store leftover curd cheese sautéed with onion in a covered container in the refrigerator rather than leaving it at room temperature. Reheat only the portion you plan to eat, using gentle heat to avoid drying out the curds.
Curd cheese sautéed with onion can fit a weight-conscious breakfast because it is protein-rich and can be served with vegetables. Keep added oil modest and pair it with filling foods instead of relying on a large amount of bread.
Vitamins
B12
0.74µg · 31% DV
B2
0.26mg · 20% DV
B5
0.5mg · 10% DV
Biotin
2.52µg · 8% DV
Minerals
Phosphorus
202mg · 29% DV
Selenium
10µg · 18% DV
Sodium
298mg · 13% DV
Calcium
115mg · 12% DV
Potassium ⭐
158mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 154 calories in 1 serving (medium) (120 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 sautéed with onion is a simple Turkish home-style dish made by cooking softened onion with crumbled lor, a mild, fresh Turkish curd cheese. It is served warm, with a soft texture and a gentle sweetness from the onion; a little browning adds a savoury edge.
In Turkey, it is often eaten at breakfast with bread and tomatoes, alongside tea, or served as a light meal with salad. Its curd cheese makes it a protein-rich choice, with 14.2 g of protein per 100 g. For a lighter version, soften the onion in a small amount of oil and take the pan off the heat as soon as the lor is warmed through. Fresh herbs or greens make an easy accompaniment.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.72g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.