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Salad with curd cheese and walnut Calories
Protein and omega-3 rich salad with curd cheese, walnuts, and fresh vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with curd cheese and walnut (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 7.4 g of carbs, 10.2 g of protein, 15 g of fat and 2.5 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Salad with curd cheese and walnut Nutrition Facts
Selected: 1 serving (medium) · 120 g
204
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
10.2g
· 20% DV
Fat
15g
· 19% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 20% · Fat 66%
Salad with curd cheese and walnut nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 10.2 g | 20% |
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 Salad with curd cheese and walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 204 kcal |
| 1 serving (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (medium) | 100 g | 170 kcal |
| 1 piece (large) | 150 g | 255 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 1 bottle (large) | 250 g | 425 kcal |
| 1 serving (extra large) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Salad with curd cheese and walnut
How do you make salad with curd cheese and walnut?
To make salad with curd cheese and walnut, combine crumbled curd cheese, chopped fresh vegetables, and roughly broken walnuts. Tomato, cucumber, and leafy greens work well; dress it with olive oil and lemon just before serving.
What vegetables go in salad with curd cheese and walnut?
Tomatoes, cucumber, peppers, and leafy herbs such as parsley or rocket are good choices for salad with curd cheese and walnut. Chop them fairly small so they mix evenly with the soft cheese and crunchy nuts.
Is lor cheese the same as cottage cheese in salad with curd cheese and walnut?
No, lor is not exactly the same as cottage cheese, though cottage cheese can work as a substitute in salad with curd cheese and walnut. Cottage cheese is usually wetter and lumpier, so drain it first to keep the salad from becoming watery.
What dressing works best for salad with curd cheese and walnut?
A simple olive-oil and lemon dressing works best with salad with curd cheese and walnut. Its acidity balances the mild cheese and rich walnuts; add it shortly before eating so the fresh vegetables stay crisp.
Should you toast the walnuts for salad with curd cheese and walnut?
Toasting the walnuts is optional, but it gives salad with curd cheese and walnut a deeper, nuttier flavor and extra crunch. Toast them briefly in a dry pan, let them cool, then scatter them over the salad.
Can salad with curd cheese and walnut be made ahead?
Yes, you can prepare the ingredients for salad with curd cheese and walnut ahead of time, but keep the dressing separate. Combine everything shortly before serving to prevent the vegetables from releasing too much liquid and the walnuts from softening.
What can you serve with salad with curd cheese and walnut?
Salad with curd cheese and walnut pairs well with crusty bread, soup, or grilled vegetables. It can also accompany grilled chicken for a more substantial meal; choose a simple side so the salad’s fresh flavors remain noticeable.
Can you use cottage cheese in salad with curd cheese and walnut?
Yes, cottage cheese can replace lor in salad with curd cheese and walnut if lor is unavailable. Drain excess liquid first, then taste before seasoning, since cottage cheese may be saltier and has a softer, wetter texture.
How long does salad with curd cheese and walnut last in the fridge?
Store salad with curd cheese and walnut in a covered container in the refrigerator and aim to eat it within a day. The vegetables release liquid as they sit, while the walnuts lose their crunch.
Is salad with curd cheese and walnut filling enough for lunch?
Salad with curd cheese and walnut can make a light lunch, especially with bread or soup alongside it. For a more substantial meal, serve it with beans, eggs, or grilled chicken rather than adding a heavy dressing.
Salad with curd cheese and walnut Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
B12
0.42µg · 18% DV
B2
0.22mg · 17% DV
Vitamin C
14.4mg · 16% DV
Minerals
Copper
0.22mg · 24% DV
Calcium
216mg · 22% DV
Phosphorus
132mg · 19% DV
Manganese
0.38mg · 17% DV
Sodium
372mg · 16% DV
Potassium ⭐
312mg · 9% DV
Salad with curd cheese and walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with curd cheese and walnut
To burn the 204 calories in 1 serving (medium) (120 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 Salad with curd cheese and walnut?
Salad with curd cheese and walnut brings together lor, a fresh Turkish curd cheese, with walnuts and crisp vegetables such as tomato, cucumber and leafy greens. The mild, soft cheese contrasts with the walnuts’ earthy flavour and crunch, while the vegetables keep each bite fresh and juicy. It is an easy, home-style salad rather than a fixed recipe, so the vegetables can vary with the season.
In Turkey it can be served as a light lunch, alongside a main meal or as part of a generous breakfast spread. The curd cheese contributes protein, while walnuts add richness and fibre from the vegetables rounds out the bowl. For a lighter version, use plenty of greens and vegetables, and dress it simply with lemon and a little olive oil.
How Nutritious Is Salad with curd cheese and walnut?
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 Salad with curd cheese and walnut 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 Salad with curd cheese and walnut Contain Allergens?
Contains these allergens:
Which Diets Is Salad with curd cheese and walnut 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
Salad with curd cheese and walnut Fat Profile
SATURATED
3.72g
MONOUNSATURATED
3.12g
POLYUNSATURATED
8.04g
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.