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Spinach curd cheese salad Calories
Light high-protein salad rich in calcium and folate
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach curd cheese salad (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 4.1 g of carbs, 12.2 g of protein, 5.8 g of fat and 1.9 g of fiber. Its 306 µg of Vitamin K covers 255% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spinach curd cheese salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
115
KCAL / 120G
Carbs
4.1g
· 1% DV
Protein
12.2g
· 24% DV
Fat
5.8g
· 7% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 42% · Fat 44%
Spinach curd cheese salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 286 mg | 12% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 12.2 g | 24% |
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 Spinach curd cheese salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 115 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 4 tablespoon (medium) | 60 g | 58 kcal |
| 1 cup (medium) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (large) | 150 g | 144 kcal |
| 1 serving (large) | 180 g | 173 kcal |
| 1 pack (large) | 200 g | 192 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Spinach curd cheese salad
What is Spinach curd cheese salad?
Spinach curd cheese salad is a Turkish-style meze made with spinach and fresh curd cheese called lor. It is commonly seasoned with olive oil, garlic, and herbs, and served chilled. When made from fresh ingredients at home, it is minimally processed.
How do you make Spinach curd cheese salad?
To make Spinach curd cheese salad, briefly cook the spinach, cool it, and squeeze out excess water before mixing it with lor. Season with olive oil, garlic, and pepper, then chill before serving. Draining the spinach well helps keep the salad thick.
Should spinach be cooked for Spinach curd cheese salad?
Usually, yes: spinach for Spinach curd cheese salad is briefly sautéed or blanched, then cooled and drained. This softens the leaves and makes them easier to mix with the curd cheese. Tender baby spinach can also be used raw for a fresher, firmer texture.
Can cottage cheese replace lor in Spinach curd cheese salad?
Yes, cottage cheese can replace lor in Spinach curd cheese salad, although the result may be wetter and less firm. Drain cottage cheese first and adjust the salt after tasting. Lor is a fresh Turkish curd cheese, so the flavor will not be exactly the same.
Why is my Spinach curd cheese salad watery?
Spinach curd cheese salad is often watery because cooked spinach still holds moisture or too much yogurt has been added. Cool and squeeze the spinach thoroughly before mixing, and add any yogurt gradually. If the salad has already loosened, drain off excess liquid before serving.
What should I serve with Spinach curd cheese salad?
Serve Spinach curd cheese salad as a chilled meze with bread, alongside grilled vegetables, or as part of a spread with other small dishes. It also works beside grilled meat. A drizzle of olive oil and fresh herbs make a simple finishing touch.
Can Spinach curd cheese salad be made ahead?
Yes, Spinach curd cheese salad can be made a few hours ahead and kept covered in the refrigerator. Cook and drain the spinach before mixing, and let it cool completely so it does not soften the curd cheese. Stir briefly before serving.
How long does Spinach curd cheese salad keep in the fridge?
Spinach curd cheese salad generally keeps for up to two days in a covered container in the refrigerator. Because it contains fresh curd cheese, return it to the fridge promptly after serving. Discard it if its smell, color, or texture changes noticeably.
Can you freeze Spinach curd cheese salad?
Freezing Spinach curd cheese salad is not recommended. The curd cheese, and any yogurt in the mixture, can separate and turn grainy after thawing. For easier meal prep, freeze the cooked, well-drained spinach on its own and mix it with fresh lor later.
Is Spinach curd cheese salad a good light lunch?
Yes, Spinach curd cheese salad can make a light lunch, with protein from the lor and folate from the spinach. For a more filling meal, serve it with whole-grain bread or another substantial side rather than relying on a small serving alone.
Spinach curd cheese salad Vitamins & Minerals
Vitamins
Vitamin K
306µg · 255% DV
Vitamin A
282µg · 31% DV
Folate
93.6µg · 23% DV
B12
0.5µg · 21% DV
Minerals
Phosphorus
202mg · 29% DV
Manganese
0.5mg · 22% DV
Calcium
170mg · 17% DV
Selenium
8.16µg · 15% DV
Sodium
286mg · 12% DV
Potassium ⭐
374mg · 11% DV
Spinach curd cheese salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach curd cheese salad
To burn the 115 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 Spinach curd cheese salad?
Spinach curd cheese salad brings tender spinach together with lor, a mild, crumbly Turkish curd cheese. The spinach is usually briefly cooked, then mixed with the cheese and seasoned; recipes may include olive oil, garlic or herbs. Its soft, slightly grainy texture and gentle savoury flavour make it an easy addition to a Turkish-style meze spread.
Serve it chilled or at room temperature, alongside bread or as part of a shared meal. It also works as a light lunch with tomatoes or other salad vegetables. With about 10 g of protein per 100 g, it offers a protein-forward option, along with calcium and folate. Use olive oil sparingly for a lighter version, or add nuts when you want a more substantial plate.
How Nutritious Is Spinach curd cheese salad?
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 Spinach curd cheese salad 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 Spinach curd cheese salad Contain Allergens?
Contains these allergens:
Which Diets Is Spinach curd cheese salad 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
Spinach curd cheese salad Fat Profile
SATURATED
2.52g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.