Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 30 | 4.3 | 1.3 | 0.5 |
| 100 g | 121 | 17.2 | 5.0 | 1.8 |
| 180 g pack | 218 | 31.0 | 9.0 | 3.2 |
| 200 g pack | 242 | 34.4 | 10.0 | 3.6 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Tvorog 5% | 218 kcal |
| Fat-free, 0-0.5% | 144 kcal |
| Tvorog 2% | 185 kcal |
| Tvorog 9% | 286 kcal |
| Tvorog 18% | 418 kcal |
| 5% pack with a spoon of sour cream and a spoon of sugar | 288 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Calcium | 295 mg | 30% |
| Phosphorus | 396 mg | 57% |
| Vitamin B12 | 1.8 mcg | 60% |
| Vitamin B2 | 0.5 mg | 28% |
How many calories are in 5% tvorog
100 g of 5% tvorog has 121 kcal: 17.2 g of protein, 5 g of fat and 1.8 g of carbs. A 180 g pack is 218 kcal and 31 g of protein, a 200 g pack is 242 kcal. A tablespoon of tvorog weighs about 25 g and is worth 30 kcal. Producers differ slightly, especially in protein, from 16 to 19 g, so check the label for precision.
Fat-free, 2%, 9% and 18%: the difference
The calories of tvorog depend almost entirely on its fat, while all types have roughly the same protein. Fat-free is about 80 kcal per 100 g, 2% is 103, 5% is 121, 9% is 159, and 18% is already 232 kcal, with more fat than protein. Soft and grainy cottage cheese are closer to 5%, but may contain added cream, which raises the calories. For weight loss people usually pick 0-5%: the same protein with fewer calories.
Tvorog with sour cream, sugar and berries
Tvorog itself is light, the add-ons bring the calories. A tablespoon of 15% sour cream is about 40 kcal, a teaspoon of sugar about 30, a tablespoon of honey 65. A pack of tvorog with sour cream and sugar comes to about 290 kcal instead of 218. If you want something sweet, add a handful of berries or half a banana: 30-60 kcal plus some fiber. Glazed curd snacks and desserts are a different story, 300-400 kcal per 100 g because of sugar and fat.
Tvorog for weight loss
Tvorog is one of the most convenient sources of protein: a 5% pack gives 31 g of protein for 218 kcal. Protein is filling, and tvorog also contains a lot of casein, which is digested slowly, so tvorog for dinner does not leave you hungry until morning. A pack covers about 30% of the daily calcium. The only thing to watch is the add-ons: sweet tvorog with sour cream quickly turns into a dessert.
How to count your serving
Check the fat level on the pack and take the number from the table above, then add sour cream, sugar and berries separately. If the tvorog is in syrniki or a casserole, take a photo of the plate in MyFoodMate AI: the app counts the calories of the finished dish.