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Pan-Cooked Curd Cheese Calories
High-protein calcium source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Pan-Cooked Curd Cheese has 160 calories. It contains 3.4 g of carbs, 20.5 g of protein, 7.3 g of fat and 0 g of fiber. Its 355 mg of Phosphorus covers 51% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Pan-Cooked Curd Cheese Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
20.5g
· 41% DV
Fat
7.3g
· 9% 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 8% · Protein 51% · Fat 41%
Pan-Cooked Curd Cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 4.45 g | 22% |
| Trans fat | 0.21 g | |
| Sodium | 410 mg | 18% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 20.5 g | 41% |
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 Pan-Cooked Curd Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 160 kcal |
| 1 tablespoon (shredded) | 15 g | 24 kcal |
| 2 tablespoon (shredded) | 30 g | 48 kcal |
| 1 piece (small) | 40 g | 64 kcal |
| 1 piece (medium) | 70 g | 112 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (large) | 120 g | 192 kcal |
| 1 serving (large) | 150 g | 240 kcal |
| 1 cup (shredded) | 180 g | 288 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Pan-Cooked Curd Cheese
How do you make pan-cooked curd cheese?
Pan-cooked curd cheese is easy to prepare: warm a little butter or oil in a skillet over medium-low heat, add the curds, and stir gently until heated through. Avoid prolonged cooking, which can dry out the curds and make them stick.
Does pan-cooked curd cheese melt like mozzarella?
No, pan-cooked curd cheese usually softens rather than melting into stretchy strands like mozzarella. Its texture stays crumbly, so stir it gently and take it off the heat once warm if you want it moist.
What is the difference between pan-cooked curd cheese and cottage cheese?
Pan-cooked curd cheese is made with curds that are typically drier and more compact than the moist curds in cottage cheese. Cottage cheese also commonly includes cream or milk, so it releases more liquid and behaves differently when heated.
Can pan-cooked curd cheese be used instead of paneer?
Pan-cooked curd cheese can stand in for paneer in some dishes, but it will not hold neat cubes as well. Its curds tend to crumble in the pan, so fold it into sauces or vegetables near the end of cooking.
What should you serve with pan-cooked curd cheese?
Pan-cooked curd cheese pairs well with toast, flatbread, roasted vegetables, or a simple salad. For a Turkish-style breakfast, serve it warm with tomatoes, cucumber, olives, and a little red pepper.
How can you keep pan-cooked curd cheese from sticking?
To keep pan-cooked curd cheese from sticking, use a nonstick skillet, warm it over medium-low heat, and add a little fat before the curds. Stir gently rather than pressing the curds against the hot surface.
Which herbs and spices go with pan-cooked curd cheese?
Black pepper, chili flakes, thyme, and mint all work well with pan-cooked curd cheese. Add delicate dried herbs near the end of cooking so their flavor stays fresh and they do not scorch in the pan.
Can you add eggs to pan-cooked curd cheese?
Yes, eggs make a simple meal with pan-cooked curd cheese. Warm the curds in a lightly greased skillet first, pour in beaten eggs, and stir until just set; cooking them too long can leave the curds dry.
How should leftover pan-cooked curd cheese be stored?
Store leftover pan-cooked curd cheese in a covered container in the refrigerator and reheat only the amount you plan to eat. Warm it gently in a skillet; repeated heating can make the curds dry and rubbery.
Can pan-cooked curd cheese be frozen?
Pan-cooked curd cheese can be frozen, but thawed curds may become drier or more crumbly. Freeze it in a sealed container, thaw it in the refrigerator, and use it in a cooked dish where a change in texture matters less.
Pan-Cooked Curd Cheese Vitamins & Minerals
Vitamins
B12
0.95µg · 40% DV
B2
0.28mg · 22% DV
B5
0.42mg · 8% DV
Biotin
2.4µg · 8% DV
Minerals
Phosphorus
355mg · 51% DV
Calcium
480mg · 48% DV
Selenium
15µg · 27% DV
Zinc
2.2mg · 20% DV
Sodium
410mg · 18% DV
Potassium ⭐
125mg · 4% DV
Pan-Cooked Curd Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Cooked Curd Cheese
To burn the 160 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 Pan-Cooked Curd Cheese?
Pan-Cooked Curd Cheese is a simple Turkish preparation of çökelek, a fresh, crumbly cheese traditionally made from strained yogurt or ayran, with regional variations. It is warmed in a pan until soft and may develop lightly browned edges, while keeping its curdy texture.
In Turkey it is often served hot at breakfast, with bread, tomatoes and herbs; onion or pepper can be cooked with it too. It provides protein and calcium, and has 20.5 g of protein per 100 g. For a lighter plate, use only a little cooking fat and pair it with fresh vegetables.
How Nutritious Is Pan-Cooked 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 Pan-Cooked 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 Pan-Cooked Curd Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Cooked 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
✓ Suitable
Low FODMAP
— Not suitable
Pan-Cooked Curd Cheese Fat Profile
SATURATED
4.45g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.24g
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.