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Twarog cheese Calories
High-protein fresh curd cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Twarog cheese has 133 calories. It contains 3.4 g of carbs, 18.3 g of protein, 4.5 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.
Twarog cheese Nutrition Facts
Selected: 100 g
133
KCAL / 100G
Carbs
3.4g
· 1% DV
Protein
18.3g
· 37% DV
Fat
4.5g
· 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 58% · Fat 31%
Twarog cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0.1 g | |
| Sodium | 40 mg | 2% |
| Total carbohydrate | 3.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.3 g | 37% |
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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How Many Calories in 1 Serving of Twarog cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 133 kcal |
| 2 tablespoon (small) | 30 g | 40 kcal |
| 4 tablespoon (medium) | 60 g | 80 kcal |
| 1 piece (small) | 80 g | 106 kcal |
| 100 g | 100 g | 133 kcal |
| 1 cup (large) | 150 g | 200 kcal |
| 1 piece (large) | 200 g | 266 kcal |
| 1 pack (whole) | 250 g | 333 kcal |
Calculated from 133 calories per 100 g.
Frequently Asked Questions About Twarog cheese
What is Twarog cheese?
Twarog cheese is a fresh curd cheese traditionally eaten in Central and Eastern Europe. It is made by curdling and draining milk, and is usually mild, slightly tangy, and crumbly. Its moisture and firmness vary by producer.
What does Twarog cheese taste like?
Twarog cheese tastes mild, milky, and slightly tangy rather than sharp or strongly salty. Its relatively neutral flavor works in both sweet and savory dishes, though the exact tang and saltiness depend on the variety.
How do you eat Twarog cheese?
You can eat Twarog cheese plain, spread it on bread, or serve it with fruit, honey, or herbs. For a smoother spread or filling, mash it with a fork first; its naturally crumbly texture can otherwise feel dry.
Is Twarog cheese the same as cottage cheese?
No, Twarog cheese and cottage cheese are different fresh cheeses. Twarog is typically pressed or drained into a firmer, drier curd, while cottage cheese usually has loose curds and more visible liquid. They can sometimes substitute for one another in recipes.
What can I use instead of Twarog cheese?
Farmer cheese or well-drained ricotta can often replace Twarog cheese, especially in fillings and baked dishes. Choose a firmer option when the recipe needs a dry, crumbly curd; drain wetter substitutes first so the filling does not become runny.
What dishes are traditionally made with Twarog cheese?
Twarog cheese is traditionally used in pierogi fillings, sweet cheese pancakes, and other Central and Eastern European dishes. It can be mixed with egg, herbs, or sugar depending on the recipe, and is often mashed before being added.
Can you use Twarog cheese in cheesecake?
Yes, Twarog cheese works well in cheesecake and other baked desserts. Blend or press it through a sieve first to remove lumps; if it is especially dry, mix in a little cream or yogurt to make the filling easier to combine.
Can you freeze Twarog cheese?
Yes, you can freeze Twarog cheese, but thawing may leave it drier, grainier, or more watery. It is usually better to use thawed Twarog in cooked fillings or baked dishes than to serve it plain.
How long does Twarog cheese last in the fridge after opening?
Keep opened Twarog cheese refrigerated in a tightly closed container and follow the package’s storage guidance. Because it is a fresh cheese, do not leave it out for extended periods; discard it if it develops mold, an off smell, or a slimy texture.
Can you make Twarog cheese at home?
Yes, you can make Twarog cheese at home by curdling milk and draining the curds. Traditional versions use cultured milk, while milk curdled with lemon juice or vinegar makes a similar fresh cheese with a different flavor and texture.
Twarog cheese Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.25mg · 19% DV
Biotin
3µg · 10% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
220mg · 31% DV
Selenium
9µg · 16% DV
Calcium
90mg · 9% DV
Zinc
0.6mg · 5% DV
Potassium ⭐
95mg · 3% DV
Sodium
40mg · 2% DV
Twarog cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Twarog cheese
To burn the 133 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.
What is Twarog cheese?
Twarog cheese is a fresh curd cheese associated especially with Poland and other parts of Central and Eastern Europe. It is made by draining curds from soured milk and may be pressed; it is not aged. The result is mild, faintly tangy and fairly dry and crumbly, rather than smooth like a spreadable cheese.
In Poland it appears in both savoury and sweet cooking, from pierogi fillings to cheesecakes, and is also eaten at breakfast with bread or herbs. If you are trying it elsewhere, crumble it into salads or mix it with chopped herbs for a simple breakfast topping. It is protein-rich, with 18.3 g per 100 g, and pairs well with fresh vegetables or fruit depending on whether you want a savoury or sweet serving.
How Nutritious Is Twarog cheese?
Nutrient density
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.
Satiety score
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.
Is Twarog 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 Twarog cheese Contain Allergens?
Contains these allergens:
Which Diets Is Twarog cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Twarog cheese Fat Profile
SATURATED
2.8g
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.