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Curd cheese salad Calories
Curd cheese salad is a light salad rich in protein and calcium, made with fresh vegetables and curd cheese.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Curd cheese salad (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 6 g of carbs, 10.2 g of protein, 7.2 g of fat and 1.4 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Curd cheese salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
6g
· 2% DV
Protein
10.2g
· 20% DV
Fat
7.2g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 31% · Fat 50%
Curd cheese salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.01 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 10.2 g | 20% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 piece (mini) | 60 g | 66 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 pack (large) | 200 g | 220 kcal |
| 2 serving (double) | 240 g | 264 kcal |
| 1 bottle (jumbo) | 250 g | 275 kcal |
| 1 serving (extra large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Curd cheese salad
What is curd cheese salad?
Curd cheese salad is a fresh salad that combines curd cheese with chopped vegetables and herbs. Recipes vary, but cucumber, tomato, peppers, parsley, and olive oil are common; it is often served as a light meal or as part of a Turkish-style breakfast.
How do you make curd cheese salad?
To make curd cheese salad, crumble the curd cheese and gently mix it with diced vegetables and chopped herbs. Add olive oil and season to taste, then serve promptly so the vegetables stay crisp rather than releasing too much liquid.
What goes well with curd cheese salad?
Curd cheese salad goes well with crusty bread, grilled vegetables, eggs, or grilled meat. For a Turkish-inspired spread, serve it alongside olives and other small breakfast dishes; its fresh, tangy taste also works as a simple side for lunch.
Can you use cottage cheese in curd cheese salad?
Yes, you can use cottage cheese in curd cheese salad, although the texture will be softer and wetter than with firm curd cheese. Drain excess liquid first, then fold it gently into the vegetables to keep the salad from becoming runny.
Can curd cheese salad be made without cucumber?
Yes, curd cheese salad works without cucumber. Replace it with chopped bell pepper, radish, or extra tomato and herbs; if the tomatoes are juicy, remove their watery centers or add them just before serving.
How do you stop curd cheese salad from getting watery?
Dry the vegetables thoroughly and mix curd cheese salad shortly before serving. You can remove the watery centers of cucumber and tomato, and add salt and oil at the last moment, since salt draws moisture out of chopped vegetables.
Can you freeze curd cheese salad?
No, freezing curd cheese salad is not recommended. Fresh vegetables become soft and release water after thawing, while the cheese can turn grainy; make only as much as you expect to eat fresh.
How long does curd cheese salad last in the fridge?
Curd cheese salad is best eaten within a day when kept covered in the refrigerator. The vegetables lose their crispness as they release moisture, so discard the salad if it has been left at room temperature for an extended time.
Is curd cheese salad good for weight loss?
Curd cheese salad can fit into a weight-loss meal plan as a light meal or side. Keep added oil and bread portions in mind, and pair it with other filling foods if you are serving it as a main meal.
Which herbs taste good in curd cheese salad?
Parsley and dill are classic choices for curd cheese salad, while mint adds a fresher, more aromatic note. Chop the herbs finely and mix them in just before serving so their flavor stays bright.
Curd cheese salad Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.19mg · 15% DV
B5
0.6mg · 12% DV
Vitamin K
14.4µg · 12% DV
Minerals
Phosphorus
114mg · 16% DV
Calcium
144mg · 14% DV
Sodium
264mg · 11% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
252mg · 7% DV
Curd cheese salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Curd cheese salad
To burn the 132 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.
What is Curd cheese salad?
Curd cheese salad is a Turkish-style salad that brings fresh vegetables together with lor and çökelek, two soft, fresh cheeses used in Turkish cooking. Recipes vary with the vegetables in season and the cheese available, so the result can be simple and home-style rather than a fixed combination.
Its mild, fresh flavour and tender texture make it easy to serve at breakfast, alongside bread for lunch, or as part of a mezze spread. At 8.5 g of protein per 100 g, it adds some protein while remaining a relatively light salad. Pair it with tomatoes, cucumber and olives, or keep it lighter by using oil sparingly.
How Nutritious Is Curd cheese salad?
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 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:
Which Diets Is Curd cheese salad 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 salad Fat Profile
SATURATED
4.2g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.