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High-protein, low-fat curd cheese.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 cup (medium) | 200 g | 130 kcal |
| 2 tablespoon (chopped) | 30 g | 20 kcal |
| 1 piece (small) | 50 g | 33 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 100 g | 65 kcal |
| 1 piece (medium) | 100 g | 65 kcal |
| 1 serving (medium) | 150 g | 98 kcal |
| 1 cup (large) | 250 g | 163 kcal |
| 1 pack (large) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 cup (medium) (200 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.
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.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
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.