Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
High-protein curd cheese sautéed with onion
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sauteed curd cheese with onion (120 g) has 185 calories. That works out to 154 calories per 100 g. It contains 5.8 g of carbs, 17 g of protein, 10.4 g of fat and 1 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
185
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
17g
· 34% DV
Fat
10.4g
· 13% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 37% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 5.88 g | 29% |
| Trans fat | 0.24 g | |
| Sodium | 410 mg | 18% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1 g | 4% |
| 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 185 kcal |
| 1 tablespoon (grated) | 18 g | 28 kcal |
| 2 tablespoon (grated) | 36 g | 55 kcal |
| 1 piece (small) | 60 g | 92 kcal |
| ½ cup (shredded) | 70 g | 108 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (shredded) | 140 g | 216 kcal |
| 1 serving (large) | 180 g | 277 kcal |
| 1 piece (jumbo) | 220 g | 339 kcal |
Calculated from 154 calories per 100 g.
Soften sliced onion in a little oil, then add drained curd cheese and warm it gently, stirring until combined. Take the pan off the heat once the cheese is hot; prolonged cooking can make it dry or watery rather than tender.
Curd cheese is a fresh, mild cheese made from curds; Turkish lor is often made from whey, though its exact texture and production vary. It stays crumbly when heated, so this dish is softer and less stretchy than one made with melting cheese.
Yes, cottage cheese can work, but drain it well first because its extra moisture can make the dish watery. The finished dish may be softer and less crumbly than one made with Turkish lor.
Excess moisture in the cheese or cooking it too long can make sautéed curd cheese with onion watery. Drain the curd cheese before adding it, and warm it briefly over low heat after the onions have softened.
Black pepper, red pepper flakes, dried mint, and chopped parsley all suit sautéed curd cheese with onion. Add delicate herbs near the end so their flavor stays fresh and does not overpower the mild cheese.
Serve sautéed curd cheese with onion warm with bread, or alongside tomatoes, cucumber, and olives for a simple meal. It also works as a savory filling for flatbread, provided the cheese is not too wet.
Yes, sautéed curd cheese with onion is a natural fit for a savory breakfast, especially with bread and fresh vegetables. You can also serve it with eggs, either stirred into the pan or cooked separately.
Yes. Once the onion and curd cheese are warm, stir in beaten eggs and cook until set, or serve the cheese mixture alongside fried or scrambled eggs. Add the eggs near the end to avoid overcooking the curds.
Store sautéed curd cheese with onion in a covered container in the refrigerator and use it within 2–3 days. Reheat it thoroughly in a pan over low heat; discard it if its smell or appearance has changed.
Yes, but freezing may change the curd cheese’s texture, leaving it drier or more crumbly after thawing. Freeze it in airtight, portion-sized containers, thaw it in the refrigerator, and warm it gently in a pan before serving.
Vitamins
B12
0.84µg · 35% DV
B2
0.29mg · 22% DV
Biotin
3.72µg · 12% DV
Vitamin A
98.4µg · 11% DV
Minerals
Phosphorus
223mg · 32% DV
Selenium
11µg · 20% DV
Sodium
410mg · 18% DV
Calcium
142mg · 14% DV
Potassium ⭐
158mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 185 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.
Sauteed curd cheese with onion is a simple Turkish home-style dish made by cooking crumbled lor, a fresh, mild curd cheese, with softened onion in a pan. The cheese stays tender while the onion brings gentle sweetness; seasonings and cooking fat vary from one household to another.
In Turkey, it is often served warm at breakfast, with bread, tomatoes and herbs, though it can also be a light meal or a side dish. Lor makes it a protein-rich choice: a 100 g portion has 14.2 g of protein. For a lighter version, soften the onion with just a little oil and stir in the cheese near the end.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.88g
MONOUNSATURATED
2.88g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.