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High-protein fermented dairy food
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Strained yogurt curd cheese has 125 calories. It contains 4.2 g of carbs, 17 g of protein, 4.5 g of fat and 0 g of fiber. Its 195 mg of Phosphorus covers 28% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 100 g
125
KCAL / 100G
Carbs
4.2g
· 2% DV
Protein
17g
· 34% DV
Fat
4.5g
· 6% 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 13% · Protein 54% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0.12 g | |
| Sodium | 155 mg | 7% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 0 g | 0% |
| 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 125 kcal |
| 2 tablespoon (small) | 30 g | 38 kcal |
| 0.25 cup (small) | 60 g | 75 kcal |
| 100 g | 100 g | 125 kcal |
| ½ cup (medium) | 120 g | 150 kcal |
| 1 piece (large) | 150 g | 188 kcal |
| 1 pack (large) | 200 g | 250 kcal |
| 1 cup (large) | 240 g | 300 kcal |
Calculated from 125 calories per 100 g.
Strained yogurt curd cheese is a soft, tangy dairy mixture made by combining curds with thick, strained yogurt. Its texture and saltiness vary with the recipe, so it may be spreadable or more crumbly.
Mix curds with strained yogurt a little at a time until the mixture reaches your preferred consistency. If it seems too wet, drain it briefly in a clean, fine cloth in the refrigerator.
Strained yogurt curd cheese tastes mildly tangy and milky, with a texture that can range from creamy to crumbly. The curds contribute a fresh, slightly savory flavor, while the yogurt makes the mixture softer.
No, strained yogurt curd cheese is not the same as labneh. Labneh is strained yogurt, while this mixture also contains curds; that usually gives it a more uneven, cheese-like texture.
Strained yogurt curd cheese can replace cottage cheese in some dips, spreads, and fillings, but it is usually tangier and may be wetter. Drain it first if a recipe needs a firm, less moist filling.
Use strained yogurt curd cheese in savory pastries, stuffed vegetables, dips, or as a topping for cooked dishes. For hot recipes, stir it in near the end or use it as a filling to reduce separation.
Serve strained yogurt curd cheese as a spread or dip with bread, vegetables, or crackers. Olive oil, herbs, garlic, and pepper pair well with its tangy flavor; add them just before serving for a fresher taste.
Keep strained yogurt curd cheese covered in the refrigerator and use it within a few days. Use a clean utensil each time, and discard it if you notice mold, an unusual smell, or a change in color.
Yes, strained yogurt curd cheese can be frozen, but thawing may make it watery or grainy. Stir it after thawing and use it in cooked dishes or fillings rather than expecting its original spreadable texture.
Not necessarily; strained yogurt curd cheese still contains dairy and is not automatically lactose-free. People with lactose intolerance may have symptoms, so a lactose-free alternative is the safer choice if dairy triggers them.
Vitamins
B12
0.65µg · 27% DV
B2
0.28mg · 22% DV
Biotin
3.2µg · 11% DV
B5
0.42mg · 8% DV
Minerals
Phosphorus
195mg · 28% DV
Selenium
9.5µg · 17% DV
Iodine
24µg · 16% DV
Calcium
145mg · 14% DV
Sodium
155mg · 7% DV
Potassium ⭐
185mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 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.
Strained yogurt curd cheese combines çökelek, a traditional Turkish fresh curd, with thick strained yogurt. The curd gives it a gently crumbly texture, while the yogurt makes the mixture creamier and adds a pleasant tang. Its consistency varies with the curd, from softly spreadable to more textured.
In Turkey, it can be served at breakfast with bread, herbs and a drizzle of olive oil, or offered as a simple meze. Outside Turkey, it works well as a savoury spread or a high-protein addition to a lunch plate. It is a protein-rich fermented dairy food, with 17 g of protein per 100 g. Pair it with fresh vegetables, and go easy on added oil if you want a lighter serving.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.8g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.