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A mound of small, soft, moist white curds with a fine, slightly crumbly texture, loosely piled on a plate.
●Low GI

Low-fat curd Calories

High-protein, low-fat curd cheese.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

65kcal

GI

30low

POTASSIUM · 100 G

120mg

FIBER · 100 G

0g

Quick answer

1 cup (medium) of Low-fat curd (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 7 g of carbs, 24 g of protein, 0.6 g of fat and 0 g of fiber. Its 32 µg of Biotin covers 107% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Low-fat curd Nutrition Facts

Selected: 1 cup (medium) · 200 g

130

KCAL / 200G

Carbs

7g

· 3% DV

Protein

24g

· 48% DV

Fat

0.6g

· 1% 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 22% · Protein 74% · Fat 4%

Low-fat curd nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories130 kcal
Total fat0.6 g1%
Saturated fat0.4 g2%
Trans fat0 g
Sodium76 mg3%
Total carbohydrate7 g3%
Fiber0 g0%
Protein24 g48%

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 Cup of Low-fat curd?

ServingAmountCalories
1 cup (medium)200 g130 kcal
2 tablespoon (chopped)30 g20 kcal
1 piece (small)50 g33 kcal
100 g100 g65 kcal
1 cup (small)100 g65 kcal
1 piece (medium)100 g65 kcal
1 serving (medium)150 g98 kcal
1 cup (large)250 g163 kcal
1 pack (large)500 g325 kcal

Calculated from 65 calories per 100 g.

Frequently Asked Questions About Low-fat curd

What is low-fat curd?

Low-fat curd is a fresh, soft cheese made by separating curds from whey or milk. Turkish lor is usually crumbly rather than creamy, so it is different in texture from many cheeses sold as curds elsewhere.

Is low-fat curd the same as cottage cheese?

No, low-fat curd is not exactly the same as cottage cheese. Turkish lor is typically drier and more finely crumbly, while cottage cheese usually has distinct curds sitting in a creamy liquid.

Can I use low-fat curd instead of ricotta?

Yes, low-fat curd can replace ricotta in many savoury dishes and baked fillings. It is often drier and grainier, so mash it with a fork or stir in a little yogurt if the recipe needs a smoother texture.

Does low-fat curd melt when heated?

No, low-fat curd usually does not melt into a smooth, stretchy cheese. It softens while remaining crumbly, and prolonged cooking can make it dry, so add it near the end of cooking when possible.

How do you eat low-fat curd?

Low-fat curd can be eaten plain or mixed into savoury dishes. In Turkish-style meals, people often serve it with bread, herbs, or vegetables, or use it as a filling for pastries and gözleme.

How long does low-fat curd last in the fridge?

Once opened, low-fat curd generally keeps for a few days in a sealed container in the refrigerator. Follow the package date, use a clean spoon, and discard it if it develops an off smell, mold, or an unusual colour.

Can you freeze low-fat curd?

Yes, you can freeze low-fat curd, but thawing often makes it grainier or more watery. Freeze it in airtight portions, thaw it in the refrigerator, and use it in cooked fillings or baking where the texture change matters less.

Can low-fat curd be used in baking?

Yes, low-fat curd works well in savoury pastries, pancakes, and some cakes. Drain it if it is wet, and mash it first for a smoother filling; its mild flavour pairs well with herbs or fruit.

Is low-fat curd good for weight loss?

Low-fat curd can make a meal more filling because it provides protein, but it does not cause weight loss on its own. Pair it with vegetables or whole-grain food rather than relying on it as a complete meal.

Can you eat low-fat curd without cooking it?

Yes, low-fat curd can be eaten without cooking when it has been made and stored safely. Keep it refrigerated, use a clean utensil, and avoid eating it if the package is damaged or the curd shows signs of spoilage.

Low-fat curd Vitamins & Minerals

Vitamins

Biotin

32µg · 107% DV

B2

0.56mg · 43% DV

B12

0.6µg · 25% DV

B5

1.2mg · 24% DV

Minerals

Phosphorus

180mg · 26% DV

Selenium

14µg · 25% DV

Calcium

180mg · 18% DV

Iodine

16µg · 11% DV

Potassium ⭐

240mg · 7% DV

Sodium

76mg · 3% DV

Low-fat curd Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

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

How to Burn Off Low-fat curd

To burn the 130 calories in 1 cup (medium) (200 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

What is Low-fat curd?

Low-fat curd is a lean version of lor, a fresh Turkish cheese traditionally made from the whey left over from cheesemaking. It is soft, moist and finely crumbly, with a mild, milky taste. In Turkey, it is eaten at breakfast with bread and fresh vegetables, or used as a filling for börek and other savoury pastries. You can also mix it with herbs for a simple spread.

Its high protein and very low fat make it a filling option when you want something lighter than many cheeses. Stir it into yoghurt for a smoother texture, or season it with herbs and pepper before adding it to a pastry filling.

How Nutritious Is Low-fat curd?

Nutrient density

High

70/ 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

Medium

52/ 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.

Is Low-fat curd 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 Low-fat curd 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 Low-fat curd 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

Low-fat curd Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 2:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.