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High-protein fresh curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Tvaroh has 98 calories. It contains 3.4 g of carbs, 11.5 g of protein, 4.3 g of fat and 0 g of fiber. Its 160 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 100 g
98
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
11.5g
· 23% 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 14% · Protein 47% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.1 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 11.5 g | 23% |
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 |
|---|---|---|
| 1 serving (medium) | 100 g | 98 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 4 tablespoon (medium) | 60 g | 59 kcal |
| 100 g | 100 g | 98 kcal |
| 1 cup (medium) | 120 g | 118 kcal |
| ½ pack (half) | 125 g | 123 kcal |
| 1 serving (large) | 150 g | 147 kcal |
| 1 pack (whole) | 250 g | 245 kcal |
Calculated from 98 calories per 100 g.
Tvaroh is a fresh curd cheese common in Czech and Slovak cooking. It is made by curdling milk, then draining the curds; depending on how much it is drained, it can be soft and creamy or firm and crumbly.
Tvaroh and quark are closely related fresh curd cheeses, but they are not always identical. Their texture and moisture vary by country and producer, so tvaroh may be firmer or drier than the quark a recipe expects.
Tvaroh can be eaten sweet or savoury. Stir it with fruit or honey for a simple snack, or season it with herbs and salt and spread it on bread; firmer versions also work well in cooked dishes.
Tvaroh is a classic filling for Czech and Slovak pastries and fruit dumplings. It is also mixed into spreads and desserts, where its mild tang balances sweet fruit and enriches the filling.
Yes, tvaroh can replace cottage cheese in many recipes, especially baked fillings and pancakes. It is usually smoother and less visibly curdy, so loosen a firm tvaroh with a little milk if the recipe needs a softer mixture.
Yes, tvaroh is well suited to baking. Use it in cheesecake-style bakes, sweet buns, pancakes, or dumpling fillings; if it is wet, drain it first so excess moisture does not make the dough or filling runny.
Tvaroh can be made at home by curdling milk and draining the curds. Heat milk gently, add an acid such as lemon juice to separate it, then strain through clean cloth; the longer it drains, the firmer the cheese becomes.
Keep opened tvaroh covered in the refrigerator and use it promptly, following the storage instructions on its package. Use a clean utensil each time, and discard it if it develops an unusual smell, colour, or surface growth.
Yes, tvaroh can be frozen, but thawing may make it grainy or watery. Freeze it in a sealed container and use it in cooked or baked recipes afterward, rather than expecting its original smooth texture.
Tvaroh tastes mild, milky, and slightly tangy. Its flavour is less salty than many cheeses, which is why it works in both sweet fillings with fruit and savoury spreads with herbs.
Vitamins
B12
0.5µg · 21% DV
B2
0.25mg · 19% DV
Biotin
3.5µg · 12% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
160mg · 23% DV
Calcium
90mg · 9% DV
Selenium
4µg · 7% DV
Iodine
10µg · 7% DV
Potassium ⭐
104mg · 3% DV
Sodium
38mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 98 calories in 100 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.
Tvaroh is a fresh, unripened curd cheese especially associated with Czech and Slovak cooking. It is made by curdling milk, and its texture ranges from soft and spoonable to firm and crumbly. The flavour is mild and milky, making it useful in both sweet and savoury dishes.
In Central Europe, people eat it for breakfast on bread, mix it with fruit or use it in pastries, dumplings and desserts. Elsewhere, it works well as a spread or as a filling for pancakes; try it with honey and berries, or with herbs and vegetables. It is notably high in protein, with 11.5 g per 100 g, and its mild taste pairs easily with fresh, bright flavours.
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.