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Aaruul (Mongolian dried curd): Nutritional Values & Calorie Data

Aaruul (Mongolian dried curd) contains 350 kcal per 100g, with 30.0g of protein, 20.0g of carbohydrates, and 16.0g of fat. High in protein and low in carbohydrates, a natural fit for a keto diet. Suitable for those following a vegetarian diet.

  • Contains: Dairy
  • Dietary: Keto, Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.15mg, Calcium 100.0mg, Vitamin C 0.5mg
Aaruul (Mongolian dried curd) is 350 kcal per 100g, but it's eaten piece by piece, not by the 100g. Here's the breakdown by piece, plus what this food actually is.

Aaruul Calories by Serving Size

ServingWeightCaloriesProteinCarbsFat
Per 100g100g350 kcal30.0g20.0g16.0g
1 piece15g53 kcal4.5g3.0g2.4g
5 pieces75g263 kcal22.5g15.0g12.0g

These figures scale directly from our own tested aaruul value (350 kcal per 100g), using the same ratio for every serving size. Real pieces of aaruul vary quite a bit in size depending on how they're shaped, so treat 15g as a typical single piece, not an exact one.

What Is Aaruul?

Aaruul is a traditional Mongolian dried dairy snack, made by curdling milk (usually from cows or yaks), pressing out the whey, and drying the firm curd in the sun until it's hard. It's a food built for nomadic life: it keeps for months without refrigeration, which is why it's traditionally made in summer and eaten through the winter. That drying process is also why it's naturally dense in calories and protein for its size, and its salt content (2.0g per 100g) is genuinely high by UK standards. It's a real source of calcium too, at 100.0mg per 100g, and it's naturally keto-friendly, halal, kosher and suitable for vegetarians, since it's a dairy product with no meat.

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Nutritional Overview

Aaruul (Mongolian dried curd) is a dairy or egg-based product that forms a staple part of many diets. Per 100g serving, it provides 350 kcal of energy, 30.0g of protein, 20.0g of carbohydrates, and 16.0g of fat.

It is a good source of protein, providing 30.0g per 100g (around 34% of its energy), approximately 60% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With 100mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Aaruul (Mongolian dried curd) is suitable for ketogenic (with only 20.0g of carbs per 100g), vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. How much does Aaruul (Mongolian dried curd) really add to your day? At 350 kcal per 100g, our meal calorie calculator tells you the running total in seconds.

Frequently Asked Questions

How many calories are in Aaruul (Mongolian dried curd)?

Aaruul (Mongolian dried curd) contains 350 kcal per 100g, which is approximately 18% of the recommended daily intake of 2,000 kcal for an average adult.

Is Aaruul (Mongolian dried curd) high in protein?

Yes, Aaruul (Mongolian dried curd) provides 30.0g of protein per 100g (around 34% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Aaruul (Mongolian dried curd) provides 60% of this.

Is Aaruul (Mongolian dried curd) high in salt?

Aaruul (Mongolian dried curd) contains 2.00g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 33% of this.

Is Aaruul (Mongolian dried curd) keto-friendly?

Yes, with only 20.0g of carbohydrates per 100g, Aaruul (Mongolian dried curd) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Aaruul (Mongolian dried curd) suitable for vegetarians?

Yes, Aaruul (Mongolian dried curd) is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Is Aaruul (Mongolian dried curd) halal?

Yes, Aaruul (Mongolian dried curd) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Aaruul (Mongolian dried curd) contain any allergens?

Yes, Aaruul (Mongolian dried curd) contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Aaruul (Mongolian dried curd) a good source of calcium?

Aaruul (Mongolian dried curd) provides 100mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. European Food Safety Authority (EFSA) — European dietary reference values and food safety science
  6. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance
  7. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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