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High-protein cultured fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Tvarog cheese has 122 calories. It contains 3.4 g of carbs, 17 g of protein, 4.3 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 100 g
122
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
17g
· 34% DV
Fat
4.3g
· 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 11% · Protein 57% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.1 g | |
| Sodium | 364 mg | 16% |
| Total carbohydrate | 3.4 g | 1% |
| 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 |
|---|---|---|
| 2 tablespoon (small) | 30 g | 37 kcal |
| 1 piece (small) | 50 g | 61 kcal |
| 4 tablespoon (medium) | 60 g | 73 kcal |
| 100 g | 100 g | 122 kcal |
| 1 piece (medium) | 100 g | 122 kcal |
| ½ cup (half) | 110 g | 134 kcal |
| 1 serving (large) | 150 g | 183 kcal |
| 1 cup (whole) | 220 g | 268 kcal |
| 1 pack (whole) | 250 g | 305 kcal |
Calculated from 122 calories per 100 g.
Tvarog cheese is a fresh, cultured curd cheese common in Eastern European cuisines. Milk is fermented, then the curds are drained, giving the cheese a mildly tangy flavor and a texture that can range from crumbly to soft.
Tvarog cheese tastes mildly tangy and milky, without the sharpness of an aged cheese. Its texture is usually dense and crumbly, though moisture varies; mash it with a fork or blend it if you want a smoother filling.
Tvarog cheese is usually denser, drier, and more distinctly tangy than cottage cheese. Cottage cheese is commonly sold as curds in cream or whey, while Tvarog is drained cultured curd, so it often works better in firm fillings and baking.
No, Tvarog cheese and quark are related fresh cultured cheeses, but they are not identical. Tvarog is often firmer and more crumbly, whereas quark is typically smooth and spoonable; the exact texture depends on how each product is made.
Tvarog cheese can be eaten plain or spread on bread, with either sweet or savory toppings. In Eastern Europe it is often paired with honey or fruit, or mixed with herbs and salt; a little yogurt can soften a dry portion.
Yes, Tvarog cheese is a classic base for syrniki, small Eastern European cheese pancakes. Mix it with egg and a little flour, shape into patties, and pan-fry until golden; serve with sour cream, yogurt, or fruit.
Yes, Tvarog cheese is commonly used as a pierogi filling, often combined with potato or served in a sweet filling. Drain it well if it seems wet, then season the mixture before filling and sealing the dumplings.
Yes, Tvarog cheese holds up well in baked fillings and desserts. Use it in cheesecake-style bakes, pastries, or stuffed dough; because it can be grainy, mash or blend it first when a smooth filling matters.
Keep opened Tvarog cheese covered in the refrigerator and use a clean utensil each time. Because it is a fresh cheese, use it promptly and discard it if you notice mold, an unpleasant odor, or an unusual change in color.
Yes, Tvarog cheese can be frozen, but thawing may make it watery or more crumbly. Freeze it in an airtight container, thaw it in the refrigerator, and use it in cooked fillings or pancakes rather than expecting its original texture.
Vitamins
B12
0.9µg · 38% DV
B2
0.25mg · 19% DV
B5
0.45mg · 9% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
159mg · 23% DV
Selenium
9µg · 16% DV
Sodium
364mg · 16% DV
Calcium
83mg · 8% DV
Potassium ⭐
104mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 122 calories in 100 g:
🚶
Walking (5 km/h)
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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.
Tvarog cheese is a fresh cultured curd cheese found across Central and Eastern Europe, especially Poland. It has a mild, slightly tangy flavour and a crumbly texture; unlike aged cheeses, it is usually eaten fresh. Depending on how it is made, it can be fairly firm or soft enough to spread.
In Poland and neighbouring countries, it appears at breakfast and in both sweet and savoury dishes, including filled pancakes, dumplings and cheesecakes. It also works simply with bread, fruit or herbs. This is a protein-rich fresh cheese, with 17 g of protein per 100 g. If yours is dry or crumbly, stir in a little yogurt or milk to make it smoother.
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
2.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 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.