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High-protein, low-carb dairy mixture
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Strained yogurt and cottage cheese mixture has 98 calories. It contains 3.6 g of carbs, 11.5 g of protein, 4.2 g of fat and 0 g of fiber. Its 146 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 100 g
98
KCAL / 100G
Carbs
3.6g
· 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 15% · Protein 47% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 52 mg | 2% |
| Total carbohydrate | 3.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 98 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 1 ounce (medium) | 28 g | 27 kcal |
| 2 tablespoon (double) | 30 g | 29 kcal |
| 1 piece (small) | 50 g | 49 kcal |
| 0.25 cup (quarter) | 60 g | 59 kcal |
| 100 g | 100 g | 98 kcal |
| ½ cup (half) | 120 g | 118 kcal |
| 1 cup (whole) | 240 g | 235 kcal |
Calculated from 98 calories per 100 g.
A strained yogurt and lor cheese mixture is made by combining strained yogurt with lor, a mild Turkish whey cheese. Mash the lor first, then stir in yogurt gradually until you get the smooth or pleasantly crumbly texture you want.
A strained yogurt and lor cheese mixture works as a spread, dip, sandwich filling, or savory topping. Mix in herbs and garlic for a dip, or use it as a filling for pastries; drain excess moisture first if the mixture seems wet.
There is no fixed ratio for a strained yogurt and lor cheese mixture. Use more lor for a firmer, grainier result and add strained yogurt gradually for a softer, more spreadable consistency.
Yes, a strained yogurt and lor cheese mixture makes an easy dip. Stir in garlic, lemon juice, and chopped herbs, then serve it with vegetables, crackers, or flatbread. Add yogurt a little at a time if it is too thick.
A strained yogurt and lor cheese mixture can replace cream cheese in spreads and some fillings, but it is tangier and may be less smooth. Mash or blend it for a finer texture, and avoid relying on it where a recipe needs cream cheese to melt in a specific way.
Yes, a strained yogurt and lor cheese mixture can be used as a börek filling. Drain away excess moisture so the pastry does not turn soggy, and add herbs such as parsley or dill for a familiar savory filling.
Yes, but a strained yogurt and lor cheese mixture can separate if it is boiled or heated too quickly. Take the pan off the heat, let the dish cool slightly, and stir the mixture in gradually rather than adding it to a rolling boil.
Keep a strained yogurt and lor cheese mixture covered in the refrigerator and use it within a few days. Always use a clean spoon; discard it if you notice mold, an unusual smell, or a marked change in color.
Yes, but freezing can make a strained yogurt and lor cheese mixture watery or grainy after thawing. It may not have the best texture for spreading, so use thawed mixture in cooked fillings or soups instead.
Yes, a strained yogurt and lor cheese mixture can be served sweet. Pair it with fresh fruit or a little honey, and mix until creamy; the mild lor and tangy yogurt make a simple base for breakfast or a snack.
Vitamins
B12
0.48µg · 20% DV
B2
0.22mg · 17% DV
Biotin
3.1µg · 10% DV
B5
0.42mg · 8% DV
Minerals
Phosphorus
146mg · 21% DV
Calcium
120mg · 12% DV
Selenium
4.8µg · 9% DV
Iodine
11µg · 7% DV
Potassium ⭐
165mg · 5% DV
Sodium
52mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Süzme yoğurt lor peyniri karışımı combines thick strained yogurt with lor, a mild Turkish whey cheese. The texture can range from creamy to slightly crumbly, depending on the proportions and how moist the lor is.
In Turkey, it can be served at breakfast, spread on bread, or dressed with herbs and olive oil as a simple meze. It is a protein-rich dairy option with relatively few carbohydrates; use it as a filling snack or part of a light meal. Pair it with fresh vegetables, or add herbs and a little olive oil for more flavor without making the serving heavy.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.6g
MONOUNSATURATED
1g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.