1 cup (medium) of Curd cheese (120 g) has 118 calories. That works out to 98 calories per 100 g. It contains 4.1 g of carbs, 13.8 g of protein, 5.2 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

Curd cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.4g

· 1% DV

Protein

11.5g

· 23% DV

Fat

4.3g

· 6% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 14% · Protein 47% · Fat 39%

Curd cheese Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

0.32mg · 25% DV

Biotin

4µg · 13% DV

0.5mg · 10% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

90mg · 9% DV

Zinc

1mg · 9% DV

Iodine

10µg · 7% DV

How Nutritious Is Curd cheese?

Nutrient density

High

65/ 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

47/ 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.

Curd cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Curd cheese

To burn the 98 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is 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 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 Curd cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Curd cheese Fat Profile

SATURATED

2.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Curd cheese

🥣vs🥒

Curd cheese vs Tzatziki38 kcal more per 100 g

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Curd cheese vs Cheddar Cheese304 kcal fewer per 100 g

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Curd cheese vs Tulum Cheese272 kcal fewer per 100 g

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Curd cheese vs Milk34 kcal more per 100 g

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Foods Similar to Curd cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Curd cheese

How many calories and how much protein are in curd cheese?

Per 100 g, curd cheese provides 98 calories and 11.5 g of protein. It also contains 4.3 g fat and 3.4 g carbohydrates.

Is curd cheese diet-friendly, and is its glycemic index low?

Curd cheese is compatible with omnivore, vegetarian, Mediterranean, and flexitarian diets. Its glycemic index is 27, which is considered low.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026