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Curd cheese Calories
High-protein, low-fat fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Curd cheese has 98 calories. It contains 3.1 g of carbs, 17.2 g of protein, 1.8 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Curd cheese Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
3.1g
· 1% DV
Protein
17.2g
· 34% DV
Fat
1.8g
· 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 13% · Protein 71% · Fat 16%
Curd cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0.04 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.2 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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How Many Calories in 1 Serving of Curd cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 98 kcal |
| 2 tablespoon (shredded) | 30 g | 29 kcal |
| 1 piece (small) | 50 g | 49 kcal |
| 4 tablespoon (shredded) | 60 g | 59 kcal |
| ½ cup (shredded) | 75 g | 74 kcal |
| 100 g | 100 g | 98 kcal |
| 1 piece (medium) | 100 g | 98 kcal |
| 1 cup (shredded) | 150 g | 147 kcal |
| 1 piece (large) | 180 g | 176 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Curd cheese
What is curd cheese?
Curd cheese is a fresh, soft cheese made by separating milk or whey solids from liquid. Turkish-style curd cheese is commonly made from whey left over from cheesemaking and has a mild flavour with a crumbly texture.
Is curd cheese the same as cottage cheese?
No, curd cheese and cottage cheese are related but not identical. Cottage cheese usually has visible curds mixed with cream or milk, while curd cheese is often drier and more crumbly; texture and names vary by country.
How do you eat curd cheese?
Curd cheese can be eaten plain, spread on bread, or mixed with herbs and vegetables. It also works well as a filling for savoury pastries; if it seems wet, drain it first so it does not make the pastry soggy.
Can you use curd cheese in börek?
Yes, curd cheese is a common filling for börek, a savoury pastry made with thin sheets of dough. Crumble it and mix with chopped parsley, then drain excess liquid before filling the pastry.
Can curd cheese be used in desserts?
Yes, curd cheese is used in desserts such as Turkish lor sweets and some pastries. Mash or blend it for a smoother filling, and taste it first because a salty or tangy cheese can affect the sweetness.
How is curd cheese made?
Curd cheese is made by heating milk or, in Turkish-style production, leftover whey until the proteins form soft curds, which are then drained. The method and final moisture level vary, so some versions are firmer than others.
How long does curd cheese last in the fridge?
Curd cheese is a fresh cheese, so keep it refrigerated in a clean, sealed container and follow the package’s use-by guidance. Once opened, use it promptly; discard it if it develops an unusual smell, mould, or slimy texture.
Can you freeze curd cheese?
Yes, curd cheese can be frozen, but thawing may make it wetter and more crumbly. Freeze it in airtight portions, thaw it in the refrigerator, and use it in cooked dishes such as börek rather than expecting its original texture.
What can I use instead of curd cheese in börek?
Drained cottage cheese is a practical substitute for curd cheese in börek. It has a different texture and may be creamier, so drain it well before mixing with herbs and filling the pastry.
Why is my curd cheese watery?
Curd cheese can be watery because it retains whey, especially when freshly made or stored in liquid. Drain it through a fine sieve or clean cloth before using it in a pastry filling or another recipe where excess moisture matters.
Curd cheese Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B2
0.22mg · 17% DV
B5
0.38mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
9.5µg · 17% DV
Sodium
320mg · 14% DV
Calcium
95mg · 10% DV
Potassium ⭐
110mg · 3% 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 98 calories in 100 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 Turkish cheese made with lor, the soft curds traditionally collected from whey left over during cheesemaking. Mild in flavour and tender rather than rubbery, it is often eaten at breakfast with bread, tomatoes and herbs, or used as a filling for pastries such as börek. A little olive oil, parsley or black pepper makes a simple savoury topping, too.
It is a high-protein, relatively low-fat choice for a light meal or snack; a 100 g serving provides 17.2 g of protein. Pair it with vegetables or fresh herbs for a balanced plate, or stir it into a pastry filling when you want a softer, less rich alternative to firmer cheeses.
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
✓ 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
1.1g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.