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Low-fat twaróg cheese Calories
High-protein, low-fat dairy food
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-fat twaróg cheese (150 g) has 108 calories. That works out to 72 calories per 100 g. It contains 5.3 g of carbs, 18.8 g of protein, 0.5 g of fat and 0 g of fiber. Its 270 mg of Phosphorus covers 39% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Low-fat twaróg cheese Nutrition Facts
Selected: 1 serving (medium) · 150 g
108
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
18.8g
· 38% DV
Fat
0.5g
· 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 21% · Protein 75% · Fat 4%
Low-fat twaróg cheese nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0.02 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 18.8 g | 38% |
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 Low-fat twaróg cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 108 kcal |
| 2 tablespoon (small) | 30 g | 22 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 100 g | 72 kcal |
| 1 cup (large) | 200 g | 144 kcal |
| 1 pack (medium) | 200 g | 144 kcal |
| 1 pack (large) | 250 g | 180 kcal |
| 1 serving (extra large) | 300 g | 216 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Low-fat twaróg cheese
What is low-fat twaróg cheese?
Low-fat twaróg cheese is a fresh Polish curd cheese made from cultured milk and drained, rather than aged. It has a mild, slightly tangy taste and a soft, crumbly texture; the low-fat version is especially lean.
Is low-fat twaróg cheese the same as quark?
No, they are related fresh cheeses but are not always identical. Quark is usually smoother and spoonable, while low-fat twaróg cheese is commonly pressed and more crumbly; producers and regional styles can vary.
Is low-fat twaróg cheese the same as cottage cheese?
No. Low-fat twaróg cheese is generally a compact, drained curd, whereas cottage cheese has distinct curds in a creamy liquid. You can blend cottage cheese for a smoother substitute, but its moisture can change a recipe.
How do you use low-fat twaróg cheese in cooking?
Use low-fat twaróg cheese in fillings for pierogi, pancakes, and baked pastries, or mix it into cheesecakes and other desserts. For savory dishes, season it with herbs, pepper, or spring onion; for sweet dishes, add fruit or honey.
What Polish dishes are made with low-fat twaróg cheese?
Low-fat twaróg cheese is used in Polish pierogi ruskie fillings, sweet cheese pierogi, and sernik, a Polish cheesecake. The savory filling is commonly combined with potato and onion, while sernik mixes the curd into a sweet cake batter.
Can low-fat twaróg cheese be blended until smooth?
Yes, low-fat twaróg cheese can be blended into a smoother spread or filling. If it is too dry, add a little milk or yogurt while blending, a small amount at a time, so it does not become runny.
Can you bake with low-fat twaróg cheese?
Yes, low-fat twaróg cheese works well in baked fillings, pastries, and cheesecake. Because it is lean and relatively dry, mix it thoroughly with the other ingredients and avoid treating it as a direct replacement for a high-fat cream cheese.
Does low-fat twaróg cheese melt when heated?
No, low-fat twaróg cheese does not melt into a stretchy layer like mozzarella. It softens and may remain crumbly when heated, so it is best in fillings and baked dishes where a distinct melted-cheese texture is not needed.
How long does low-fat twaróg cheese last after opening?
Keep low-fat twaróg cheese covered in the refrigerator and follow the package's use-by guidance after opening. Use clean utensils to avoid contamination, and discard it if you notice mold, an unusual smell, or a change in appearance.
Can low-fat twaróg cheese be frozen?
Yes, low-fat twaróg cheese can be frozen in an airtight container, but thawing may make it drier or more grainy. Thaw it in the refrigerator and use it in cooked dishes or fillings, where the texture change is less noticeable.
Low-fat twaróg cheese Vitamins & Minerals
Vitamins
B2
0.42mg · 32% DV
B12
0.68µg · 28% DV
B5
0.57mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Phosphorus
270mg · 39% DV
Selenium
12µg · 22% DV
Iodine
23µg · 15% DV
Calcium
135mg · 14% DV
Potassium ⭐
203mg · 6% DV
Sodium
68mg · 3% DV
Low-fat twaróg cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat twaróg cheese
To burn the 108 calories in 1 serving (medium) (150 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 Low-fat twaróg cheese?
Low-fat twaróg cheese is a fresh curd cheese associated especially with Poland and other parts of Central and Eastern Europe. It is made by draining curds from soured milk; the low-fat version has a mild, gently tangy flavour and a moist, crumbly texture.
In Poland, twaróg is often eaten at breakfast on bread, mixed with herbs and radishes, or served with fruit for a sweeter meal. Elsewhere, it works well spread on toast or stirred into a simple bowl with fruit. It is a high-protein dairy choice with very little fat, so it can add substance without making a meal heavy. Mix it with a spoonful of yogurt if you prefer a smoother texture.
How Nutritious Is Low-fat twaróg 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 Low-fat twaróg 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 Low-fat twaróg cheese Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat twaróg 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
✓ Suitable
Low FODMAP
— Not suitable
Low-fat twaróg cheese Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.