A cheese curd -- or simply a curd, as it is sometimes called -- is made as the whey is drained in cheese-making vats. This fresh form of cheese is usually best when eaten within five days of purchase, notes Golden Age Cheese. Understanding the nutritional makeup of cheese curds will help you see how the tasty treats might fit into your diet.
Cheese Curd Portion Size
As with all foods, identifying the proper portion size of a serving of cheese curds is essential. In fact, 1 ounce -- or about 28 grams -- is equal to one serving of cheese curds, notes Henning's Wisconsin Cheese. Comparing your serving of cheese curds to a household item may make things easier when it comes to keeping portion sizes in check. Common Health reports that one serving of cheese curds is equal in size to four dice.
Identifying the caloric content of a specific food -- such as cheese curds -- can help you lose, maintain or even gain weight. Each serving of cheese curds provides approximately 110 calories, 80 of which come from fat. In addition, of the 9 grams of total fat found in a serving of cheese curds, 5.5 of them are saturated. Eating too much saturated fat has been associated with an increased risk of developing heart disease. Cheese curds also provide 7 grams of protein in one serving, notes Henning's Wisconsin Cheese. The protein yields approximately 30 calories. Women and men over the age of 18 years are generally encouraged to get 46 grams and 56 grams of protein per day, respectively.
Cheese curds offer a trace amount of vitamin A. Henning's Wisconsin Cheese reports that one serving of cheese curds provides 6 percent of the daily value of vitamin A -- or about 300 international units. Most healthy adults over the age of 18 years are encouraged to get 5,000 international units of vitamin A each day. In addition to being essential for eye health, vitamin A aids in the production and activity of white blood cells, enhances cell growth and may prevent the development of certain types of cancer.
Cheese curds also provide certain minerals, including sodium and calcium. In fact, those who eat one serving of cheese curds can expect to consume approximately 180 milligrams of sodium, or about 7 percent of the daily value for this nutrient. In addition, each serving of cheese curds provides 20 percent of the daily value of calcium -- or about 200 milligrams of the nutrient. Calcium helps to promote muscle and nerve function as well as hormone secretion, and it aids in the development and maintenance of bones in the body.
- Henning's Wisconsin Cheese: Henning's Cheese Curds
- Common Health: Portion Control Fact Sheet
- Health Facts: Know Your Fats
- U.S. Food and Drug Administration: Food
- Harvard School of Public Health: Vitamin A
- National Institutes of Health: Calcium
- Golden Age Cheese: What Is a Cheese Curd?
- Institute of Medicine: Dietary Reference Intakes: Macronutrients