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A small mound of dense, moist white curds with a soft, slightly grainy surface sits in a shallow dish.
●Low GI
💪High Protein

Strained yogurt curd cheese Calories

High-protein fermented dairy food

CALORIES · 100 G

125kcal

GI

10low

POTASSIUM · 100 G

185mg

FIBER · 100 G

0g

Quick answer

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.

Strained yogurt curd cheese Nutrition Facts

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%

Strained yogurt curd cheese nutrition facts table · 100 g

NutrientAmount% DV
Calories125 kcal
Total fat4.5 g6%
Saturated fat2.8 g14%
Trans fat0.12 g
Sodium155 mg7%
Total carbohydrate4.2 g2%
Fiber0 g0%
Protein17 g34%

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 Strained yogurt curd cheese?

ServingAmountCalories
1 serving (medium)100 g125 kcal
2 tablespoon (small)30 g38 kcal
0.25 cup (small)60 g75 kcal
100 g100 g125 kcal
½ cup (medium)120 g150 kcal
1 piece (large)150 g188 kcal
1 pack (large)200 g250 kcal
1 cup (large)240 g300 kcal

Calculated from 125 calories per 100 g.

Frequently Asked Questions About Strained yogurt curd cheese

What is strained yogurt curd cheese?

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.

How do you make strained yogurt curd cheese at home?

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.

What does strained yogurt curd cheese taste like?

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.

Is strained yogurt curd cheese the same as labneh?

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.

Can strained yogurt curd cheese replace cottage cheese?

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.

How can you use strained yogurt curd cheese in cooking?

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.

How do you serve strained yogurt curd cheese?

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.

How long does strained yogurt curd cheese last in the fridge?

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.

Can you freeze strained yogurt curd cheese?

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.

Is strained yogurt curd cheese safe for people with lactose intolerance?

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.

Strained yogurt curd cheese Vitamins & Minerals

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

Strained yogurt curd cheese Glycemic Index

GLYCEMIC INDEX

10
Low
0 Low5570100

GLYCEMIC LOAD

0.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Strained yogurt curd cheese

To burn the 125 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Strained yogurt curd cheese?

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.

How Nutritious Is Strained yogurt curd cheese?

Nutrient density

High

72/ 100

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

53/ 100

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 Strained yogurt curd cheese 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 Strained yogurt curd cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Strained yogurt curd cheese Good For?

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

Strained yogurt curd cheese Fat Profile

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.