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Plain tvorog Calories
High-protein fresh cultured dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Plain tvorog has 122 calories. It contains 3.4 g of carbs, 17 g of protein, 5 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Plain tvorog Nutrition Facts
Selected: 100 g
122
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
17g
· 34% DV
Fat
5g
· 6% 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 11% · Protein 54% · Fat 35%
Plain tvorog nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0.14 g | |
| Sodium | 41 mg | 2% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17 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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Plain tvorog Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (small) | 30 g | 37 kcal |
| 50 g | 50 g | 61 kcal |
| 0.25 cup (quarter) | 55 g | 67 kcal |
| 4 tablespoon (medium) | 60 g | 73 kcal |
| 100 g | 100 g | 122 kcal |
| ½ cup (half) | 110 g | 134 kcal |
| 150 g | 150 g | 183 kcal |
| 200 g | 200 g | 244 kcal |
| 1 cup (whole) | 220 g | 268 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Plain tvorog
What is plain tvorog?
Plain tvorog is a fresh cultured dairy curd made by draining coagulated milk. It is minimally processed and typically sold without added flavourings or sweeteners; its texture is crumbly or softly curd-like rather than smooth like yogurt.
Is plain tvorog the same as cottage cheese?
No, plain tvorog and cottage cheese are related but not identical. Tvorog is made from cultured, coagulated milk and is usually firmer and tangier, while cottage cheese has distinct curds in a creamier, wetter dressing.
How do you eat plain tvorog?
Plain tvorog can be eaten as it is or mixed into sweet or savoury dishes. Try it with fruit or honey, or stir in herbs and cucumber for a savoury spread; it is also commonly served at breakfast.
How is plain tvorog traditionally made?
Plain tvorog is traditionally made by allowing milk to ferment and coagulate, then gently warming and draining the curds. The draining time affects how moist or firm it becomes; commercial versions may use different production methods.
Can you make syrniki with plain tvorog?
Yes, plain tvorog is a classic ingredient in syrniki, Eastern European curd-cheese pancakes. Drain it if it seems wet, then mix with egg and flour before shaping; excess moisture can make the pancakes difficult to turn.
Can plain tvorog replace ricotta in a recipe?
Yes, plain tvorog can replace ricotta in many fillings and baked dishes, but the result will usually be tangier and more textured. Mash or blend it for a smoother consistency, and drain it first if it is watery.
Does plain tvorog melt when heated?
No, plain tvorog usually does not melt into a smooth, stretchy cheese. It softens and can remain curdy when heated, so mash or blend it first if you want a smoother filling for baking.
How should plain tvorog be stored after opening?
Keep plain tvorog covered in the refrigerator after opening, and use a clean utensil each time. Follow the package’s storage and use-by guidance, and discard it if you notice mould or an unusual smell.
Can you freeze plain tvorog?
Yes, plain tvorog can be frozen, though thawing may leave it more watery or grainy. It generally works better afterward in cooked dishes, pancakes, or fillings than eaten on its own.
Can you eat plain tvorog without cooking it?
Yes, plain tvorog sold as a ready-to-eat refrigerated product can be eaten without cooking if it has been stored properly and is within its use-by date. Cooking is only needed when a recipe calls for it.
Plain tvorog Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.25mg · 19% DV
Biotin
3.5µg · 12% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
220mg · 31% DV
Selenium
9.5µg · 17% DV
Calcium
90mg · 9% DV
Iodine
9µg · 6% DV
Potassium ⭐
104mg · 3% DV
Sodium
41mg · 2% DV
Plain tvorog Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain tvorog
To burn the 122 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 Plain tvorog?
Plain tvorog is a fresh cultured dairy curd, common in Eastern European cooking. Milk is cultured and then drained to make a soft, moist curd with a mild tang and a crumbly texture; it is less smooth than yogurt and can be eaten as it is.
In its home region, it often appears at breakfast, either with fruit, honey or jam, or in savoury dishes and fillings. Elsewhere, it works well on toast, stirred into a simple bowl with berries, or used in baking. It is high in protein, with 17 g per 100 g, and its mild flavour suits both sweet and savoury pairings. Add fresh fruit or vegetables for an easy, balanced serving.
How Nutritious Is Plain tvorog?
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 Plain tvorog 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 Plain tvorog Contain Allergens?
Contains these allergens:
Which Diets Is Plain tvorog 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
Plain tvorog Fat Profile
SATURATED
3.1g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.