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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Abaza white cheese (30 g) has 79 calories. That works out to 264 calories per 100 g. It contains 0.6 g of carbs, 5 g of protein, 6.2 g of fat and 0 g of fiber. Its 156 mg of Calcium covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 30 g
79
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
5g
· 10% DV
Fat
6.2g
· 8% 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 3% · Protein 26% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 3.93 g | 20% |
| Trans fat | 0.19 g | |
| Sodium | 375 mg | 16% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 79 kcal |
| 1 tablespoon (grated) | 10 g | 26 kcal |
| 1 piece (thin) | 15 g | 40 kcal |
| 2 tablespoon (grated) | 20 g | 53 kcal |
| 1 piece (thick) | 50 g | 132 kcal |
| 1 serving (small) | 60 g | 158 kcal |
| 100 g | 100 g | 264 kcal |
| 1 serving (large) | 100 g | 264 kcal |
| 1 piece (whole) | 150 g | 396 kcal |
Calculated from 264 calories per 100 g.
Abaza white cheese is a regional cheese associated with Abaza culinary traditions. It is eaten as a table cheese, and its texture and saltiness can vary with the maker and production style.
Abaza white cheese is linked to the food traditions of the Abaza people, whose homeland is in the northwestern Caucasus. It is also made and sold in communities and markets beyond that region.
Abaza white cheese is made by curdling milk and separating the curds from the whey. Traditional methods can differ, so cheeses from different producers may have noticeably different firmness, flavor, and salting.
Abaza white cheese and feta are both brined-style white cheeses, but they are not interchangeable in every recipe. Abaza white cheese can have a different texture and level of salt, so taste it before adding extra salt.
Abaza white cheese may soften when heated, but it is not always a smooth, stretchy melting cheese. Its behavior depends on moisture and how it was made; crumbling it into a filling is often more reliable than expecting it to melt evenly.
Abaza white cheese generally has a milky, mildly tangy flavor, while its saltiness and firmness vary by producer. Try a small piece first when using it in a dish, especially if the recipe already includes salty ingredients.
Abaza white cheese works well crumbled into pastries, salads, or cooked fillings. For baked dishes, combine it with herbs or vegetables and taste the mixture before seasoning, since the cheese may already provide enough salt.
Keep Abaza white cheese refrigerated in a clean, covered container; if it came in brine, store it in that brine. Use clean utensils each time and discard it if it develops mold, an off smell, or an unusual texture.
Yes, Abaza white cheese can be frozen, but thawing may make it more crumbly or watery. Freeze it in a sealed portion and use it later in cooked dishes or fillings rather than expecting its original table-cheese texture.
Abaza white cheese is suitable during pregnancy when it is made from pasteurized milk and has been kept refrigerated. If the milk is unpasteurized or its status is unknown, choose a clearly pasteurized cheese instead.
Vitamins
B12
0.35µg · 15% DV
B2
0.08mg · 6% DV
Vitamin A
52.2µg · 6% DV
B5
0.13mg · 3% DV
Minerals
Sodium
375mg · 16% DV
Calcium
156mg · 16% DV
Phosphorus
102mg · 15% DV
Selenium
4.35µg · 8% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 79 calories in 1 piece (medium) (30 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.
Abaza white cheese is a traditional cheese associated with Abaza communities in the Caucasus. It is made by curdling milk, draining the curds and salting them; its firmness can vary by maker and region. The flavour is typically creamy, gently tangy and salty.
In Turkey, it is often served at breakfast with bread, fresh vegetables and herbs, and it also works well on a simple cheese board. It supplies protein and calcium, with 16.5 g of protein per 100 g. Pair it with fresh, unsalted ingredients if you want to balance its savoury saltiness.
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.
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.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.93g
MONOUNSATURATED
1.74g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.