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A mound of soft, white curds with a fine, slightly grainy texture, served loose on a plate.
●Low GI
💪High Protein

Tvarog cheese Calories

High-protein cultured fresh cheese

CALORIES · 100 G

122kcal

GI

27low

POTASSIUM · 100 G

104mg

FIBER · 100 G

0g

Quick answer

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.

Tvarog cheese Nutrition Facts

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%

Tvarog cheese nutrition facts table · 100 g

NutrientAmount% DV
Calories122 kcal
Total fat4.3 g6%
Saturated fat2.7 g14%
Trans fat0.1 g
Sodium364 mg16%
Total carbohydrate3.4 g1%
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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Tvarog cheese Calories per Serving

ServingAmountCalories
2 tablespoon (small)30 g37 kcal
1 piece (small)50 g61 kcal
4 tablespoon (medium)60 g73 kcal
100 g100 g122 kcal
1 piece (medium)100 g122 kcal
½ cup (half)110 g134 kcal
1 serving (large)150 g183 kcal
1 cup (whole)220 g268 kcal
1 pack (whole)250 g305 kcal

Calculated from 122 calories per 100 g.

Frequently Asked Questions About Tvarog cheese

What is Tvarog cheese?

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.

What does Tvarog cheese taste like?

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.

How is Tvarog cheese different from cottage cheese?

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.

Is Tvarog cheese the same as quark?

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.

How do you eat Tvarog cheese?

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.

Can you make syrniki with Tvarog cheese?

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.

Can Tvarog cheese be used in pierogi?

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.

Can you bake with Tvarog cheese?

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.

How should you store Tvarog cheese after opening?

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.

Can you freeze Tvarog cheese?

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.

Tvarog cheese Vitamins & Minerals

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

Tvarog cheese Glycemic Index

GLYCEMIC INDEX

27
Low
0 Low5570100

GLYCEMIC LOAD

1
Low

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

How to Burn Off Tvarog cheese

To burn the 122 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

17min

Cycling

🏊

14min

Swimming

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

What is Tvarog cheese?

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.

How Nutritious Is Tvarog 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 Tvarog 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 Tvarog 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 Tvarog cheese Good For?

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

Tvarog cheese Fat Profile

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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🥒

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🥛

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64 kcal

🥛

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61 kcal

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Cream

340 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.