1 piece (medium) of Unsalted curd cheese (50 g) has 48 calories. That works out to 95 calories per 100 g. It contains 1.6 g of carbs, 6.3 g of protein, 2.1 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Unsalted curd cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

12.5g

· 25% DV

Fat

4.2g

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 50% · Fat 37%

Unsalted curd cheese Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.22mg · 17% DV

0.7mg · 14% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

13µg · 9% DV

How Nutritious Is Unsalted curd cheese?

Nutrient density

High

65/ 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

49/ 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.

Unsalted curd cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Unsalted curd cheese

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Unsalted curd 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 Unsalted curd 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 Unsalted curd cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Unsalted curd cheese Fat Profile

SATURATED

2.7g

MONOUNSATURATED

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Unsalted curd cheese

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Unsalted curd cheese vs Tzatziki35 kcal more per 100 g

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Unsalted curd cheese vs Cheddar Cheese307 kcal fewer per 100 g

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Unsalted curd cheese vs Tulum Cheese275 kcal fewer per 100 g

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Unsalted curd cheese vs Milk31 kcal more per 100 g

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Foods Similar to Unsalted curd cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Unsalted curd cheese

How many calories and how much protein are in unsalted curd cheese?

Per 100 g, unsalted curd cheese provides 95 calories and 12.5 g of protein. It also contains 4.2 g fat and 3.2 g carbohydrates.

Is unsalted curd cheese diet-friendly, and is its glycemic index low?

With 95 calories per 100 g and a glycemic index of 30, it is a low-GI dairy food. It fits omnivore, vegetarian, Mediterranean, and flexitarian eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026