Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🧀
High-protein, low-fat fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Sour curd cheese has 95 calories. It contains 3.2 g of carbs, 16.5 g of protein, 1.7 g of fat and 0 g of fiber. Its 190 mg of Phosphorus covers 27% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 100 g
95
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
16.5g
· 33% DV
Fat
1.7g
· 2% 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 70% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 16.5 g | 33% |
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) | 100 g | 95 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| ½ cup (small) | 60 g | 57 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (medium) | 100 g | 95 kcal |
| 1 cup (large) | 120 g | 114 kcal |
| 1 serving (large) | 150 g | 143 kcal |
| 1 pack (large) | 200 g | 190 kcal |
Calculated from 95 calories per 100 g.
Sour curd cheese is a fresh cheese made from curds, with a noticeably tangy flavour. Recipes and textures vary by producer, so it may be soft and spoonable or firmer and crumbly.
Sour curd cheese tastes tangy and mildly acidic, with a fresh dairy flavour. The level of sourness varies between products; it should not taste sharply unpleasant or develop a strong off smell.
Sour curd cheese is usually more tangy, while cottage cheese is generally mild and often sold with loose curds in cream or whey. Their moisture and texture differ, so they may not behave identically in recipes.
Sour curd cheese can be eaten as it is, spread on bread, or paired with fruit, herbs, or vegetables. Its tangy taste also works well as a filling for savoury pastries and wraps.
Sour curd cheese can replace ricotta in many savoury fillings, but it brings more tang and may contain more moisture. Drain it first if needed, and taste the filling before adding extra salt or lemon.
Yes, sour curd cheese works in baked fillings, casseroles, and savoury pastries. It softens with heat and can release moisture, so draining it before baking helps keep pastry or other ingredients from turning soggy.
Sour curd cheese usually softens rather than melting into a smooth, stretchy layer like mozzarella. Its curds may remain visible, making it better suited to fillings, sauces, and baked dishes than to a stretchy cheese topping.
Keep sour curd cheese covered in the refrigerator and use a clean utensil each time. Follow the package’s storage and use-by guidance, and avoid leaving it at room temperature for extended periods.
Yes, sour curd cheese can be frozen, although thawing may leave it grainier or more watery. Freeze it in sealed portions, thaw it in the refrigerator, and use it in cooked dishes if the texture has changed.
Sour curd cheese can be a useful fresh-cheese option because it provides protein without much fat. Its tangy flavour also suits simple meals, though added salt in a particular product may affect how it fits your needs.
Vitamins
B12
0.55µg · 23% DV
B2
0.22mg · 17% DV
Biotin
2.1µg · 7% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
190mg · 27% DV
Sodium
480mg · 21% DV
Selenium
10µg · 18% DV
Iodine
18µg · 12% DV
Potassium ⭐
105mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 95 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.
Sour curd cheese is a fresh, soft, slightly crumbly cheese with a tangy flavour. It is made from curds, and its exact texture and degree of sourness can vary with the milk product and local method used. Unlike aged cheeses, it is generally eaten fresh.
In Turkey, it is commonly served at breakfast with tomatoes, cucumber and herbs, or used as a filling for pastries and gözleme. Its tartness brings a pleasant contrast to dough and fresh vegetables. Naturally high in protein and low in fat, it can make a satisfying addition to a meal; a 100 g portion provides 16.5 g of protein. Pair it with plenty of fresh produce for a light, balanced plate.
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
1.05g
MONOUNSATURATED
0.46g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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.