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Protein-rich salty dairy curd
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (shredded) of Tulum cheese curd (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 1 g of carbs, 5 g of protein, 3.5 g of fat and 0 g of fiber. Its 90 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (shredded) · 30 g
54
KCAL / 30G
Carbs
1g
· 0% DV
Protein
5g
· 10% DV
Fat
3.5g
· 4% 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 7% · Protein 36% · Fat 57%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0.09 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5 g | 10% |
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 |
|---|---|---|
| 2 tablespoon (shredded) | 30 g | 54 kcal |
| 1 tablespoon (shredded) | 15 g | 27 kcal |
| 1 piece (small) | 40 g | 72 kcal |
| 0.25 cup (shredded) | 55 g | 99 kcal |
| 4 tablespoon (shredded) | 60 g | 108 kcal |
| 1 piece (medium) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 100 g | 180 kcal |
| ½ cup (shredded) | 110 g | 198 kcal |
Calculated from 180 calories per 100 g.
Tulum cheese curd is a loose, crumbly cheese product associated with making Tulum cheese. Its texture and saltiness vary by producer, so taste it before adding salt to a recipe or using it as a filling.
Tulum cheese curd is generally loose and crumbly, while regular Tulum cheese is a formed, aged cheese with a firmer texture and a stronger flavor. The curd is easier to mix into fillings, but it may still be notably salty.
No, Tulum cheese curd is not the same as cottage cheese. Cottage cheese is usually moist, mild, and made of distinct curds; Tulum cheese curd tends to be saltier and more savory, with a texture that depends on how it was produced.
Eat Tulum cheese curd crumbled over bread, salads, or cooked vegetables, or serve it alongside fresh vegetables. It has a savory, often salty taste, so try a small amount before adding it to a dish that is already seasoned.
Yes, Tulum cheese curd works as a börek filling. Mix it with herbs such as parsley and add it to the pastry before baking; avoid salting the filling until you have tasted the cheese, since its salt level can be high.
Tulum cheese curd softens when heated, but it may not melt into a smooth, stretchy layer. It works well crumbled into eggs, baked dishes, or warm vegetables, where its distinct texture can remain noticeable.
To make Tulum cheese curd less salty, soak it briefly in cold water and drain it, though this can soften its texture and dilute its flavor. For a recipe, mixing it with an unsalted ingredient is often an easier way to balance the salt.
Keep Tulum cheese curd refrigerated in a sealed container after opening, and use a clean utensil each time. Follow the package’s storage directions and discard it if you notice mold, an unusual smell, or a change in appearance.
Yes, you can freeze Tulum cheese curd, but thawing may make it drier or more crumbly. Freeze it in small, airtight portions and thaw it in the refrigerator; use fresh curd when its original texture matters.
Use ricotta or cottage cheese for a milder, moister substitute, or crumbled feta for a saltier one. The best choice depends on the dish; taste the substitute before adding salt, especially when using feta.
Vitamins
B12
0.27µg · 11% DV
B2
0.08mg · 6% DV
Vitamin A
33µg · 4% DV
Biotin
0.96µg · 3% DV
Minerals
Phosphorus
90mg · 13% DV
Calcium
126mg · 13% DV
Sodium
234mg · 10% DV
Zinc
0.63mg · 6% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 54 calories in 2 tablespoon (shredded) (30 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.
Tulum cheese curd is the soft, crumbly, curd-like form of tulum, a traditional Turkish cheese generally made from sheep’s or goat’s milk and matured in a skin or other container, depending on the region and producer. It is saltier and more assertive than mild fresh curds, with a tangy dairy flavour and a dry, granular texture.
In Turkey, it may be scattered over bread at breakfast, paired with tomatoes and herbs, or used as a savoury filling for börek and gözleme. Elsewhere, try it on toast, in salads or folded into eggs; taste before adding salt, since the curds can be quite salty. It is protein-rich, supplying 16.5 g per 100 g, so a little adds substance to a meal.
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 3
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
2.13g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.