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Soft tvaroh Calories
High-protein soft fresh curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Soft tvaroh has 98 calories. It contains 3.4 g of carbs, 11.5 g of protein, 4.2 g of fat and 0 g of fiber. Its 155 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Soft tvaroh Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
11.5g
· 23% DV
Fat
4.2g
· 5% 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 14% · Protein 47% · Fat 39%
Soft tvaroh nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 11.5 g | 23% |
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 Soft tvaroh?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 147 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 4 tablespoon (medium) | 60 g | 59 kcal |
| 100 g | 100 g | 98 kcal |
| ½ cup (half) | 110 g | 108 kcal |
| 1 serving (large) | 200 g | 196 kcal |
| 1 cup (whole) | 220 g | 216 kcal |
| 1 pack (whole) | 250 g | 245 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Soft tvaroh
What is soft tvaroh?
Soft tvaroh is a fresh, moist curd cheese commonly eaten in Central and Eastern Europe. It has a mild dairy flavour and a soft, spoonable texture, though firmness and moisture can vary between brands.
How do you eat soft tvaroh?
You can eat soft tvaroh plain or combine it with sweet or savoury ingredients. Try it with fruit and honey, spread it on bread, or mix it with herbs and seasoning for a savoury topping.
Is soft tvaroh the same as quark?
They are closely related fresh curd cheeses, but soft tvaroh and quark are not guaranteed to be identical products. Their moisture and texture vary by producer, so check the consistency if you are using one in a recipe written for the other.
Can you use soft tvaroh instead of cream cheese?
Yes, soft tvaroh can replace cream cheese in some dips, fillings and baked recipes, but it is usually less rich and may contain more moisture. Drain it first if a firm filling or thick spread is important.
What can you bake with soft tvaroh?
Soft tvaroh works well in Central European-style sweet cheese fillings, pastries and cheesecake-like bakes. Its moisture helps make fillings tender, but a wetter product may need draining to keep pastry from becoming soggy.
How should you store soft tvaroh after opening?
Keep soft tvaroh covered in the refrigerator after opening and follow the storage instructions on its package. Use a clean utensil each time, and discard it if you notice mould, an unusual smell or a marked change in appearance.
Can you freeze soft tvaroh?
Yes, you can freeze soft tvaroh, but thawing may make it watery or grainy. It is best used after thawing in cooked dishes, pastry fillings or sauces rather than eaten as a smooth spread.
Can soft tvaroh be used in place of cottage cheese?
Yes, soft tvaroh can stand in for cottage cheese in many recipes, especially fillings and baked dishes. It is often smoother and less visibly curdled, so the finished dish may have a more uniform texture.
Does soft tvaroh need to be cooked before eating?
No, soft tvaroh is a fresh cheese that can be eaten as sold, provided it has been stored safely and is within its use-by date. You can also stir it into cooked dishes or use it in baking.
Can you make soft tvaroh smooth for dips or desserts?
Yes, you can beat or blend soft tvaroh to make its texture smoother for dips and desserts. If blending releases liquid or leaves the mixture too loose, drain the cheese briefly before mixing it with other ingredients.
Soft tvaroh Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.23mg · 18% DV
Biotin
3.2µg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
155mg · 22% DV
Calcium
90mg · 9% DV
Selenium
4.5µg · 8% DV
Iodine
12µg · 8% DV
Potassium ⭐
105mg · 3% DV
Sodium
38mg · 2% DV
Soft tvaroh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soft tvaroh
To burn the 98 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 Soft tvaroh?
Soft tvaroh is a fresh, soft curd cheese common in Central and Eastern Europe, particularly Czech and Slovak cooking. It has a mild, slightly tangy flavour and a smooth, spreadable texture. In its home region, it is eaten plain or seasoned, and used in fillings for pastries, pancakes and dumplings. Elsewhere, it works well on toast or stirred into a simple cheese spread.
It is notably high in protein, with 11.5 g per 100 g, while its flavour stays light enough for sweet or savoury pairings. Try it with fruit and honey, or mix in herbs and pepper for a savoury snack. If you prefer a looser texture, stir through a little yogurt.
How Nutritious Is Soft tvaroh?
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 Soft tvaroh 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 Soft tvaroh Contain Allergens?
Contains these allergens:
Which Diets Is Soft tvaroh 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
Soft tvaroh Fat Profile
SATURATED
2.6g
MONOUNSATURATED
1g
POLYUNSATURATED
0.16g
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.