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Middle Eastern salty semi-hard cheese; source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Akawi cheese (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 0.6 g of carbs, 6.6 g of protein, 7.5 g of fat and 0 g of fiber. Its 150 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
96
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
6.6g
· 13% DV
Fat
7.5g
· 10% 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 2% · Protein 27% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.06 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.6 g | 13% |
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 slice (medium) | 30 g | 96 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 slice (thick) | 50 g | 160 kcal |
| 1 serving (medium) | 60 g | 192 kcal |
| 1 piece (small) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (large) | 100 g | 320 kcal |
| 1 piece (large) | 120 g | 384 kcal |
| 1 piece (jumbo) | 200 g | 640 kcal |
| 1 pack (whole) | 250 g | 800 kcal |
Calculated from 320 calories per 100 g.
Akawi cheese is a brined, semi-hard cheese from the Levant, named after the Palestinian city of Acre. It is commonly made with cow’s milk and is used both as a table cheese and in cooked dishes.
Akawi cheese has a mild, milky flavour with a noticeable salty tang from its brine. Its saltiness varies, so tasting it before adding it to a recipe helps prevent an overly salty dish.
Akawi cheese can be eaten on its own or used in savoury pastries, flatbreads and other baked dishes. It is also a traditional choice in some Middle Eastern sweets, where its salty flavour balances the sweet filling.
Soak Akawi cheese in cold water to draw out some of its salt. Cut it into smaller pieces for faster desalting, change the water periodically, and taste it before using.
Yes, Akawi cheese softens and melts when heated, which makes it useful in baked dishes and fillings. Its moisture and salt can affect the result, so drain it well and taste it before combining it with other ingredients.
Yes, Akawi cheese is used in some versions of kunafa because it softens under heat and gives the dessert a pleasantly salty centre. Soak it first if it is very salty, then drain it thoroughly.
Akawi cheese is a brined cheese that softens readily when heated, while halloumi is known for holding its shape and browning when grilled. They are not interchangeable in every recipe, especially when grilling is the main cooking method.
A mild, brined white cheese is the closest substitute for Akawi cheese in many savoury recipes. For a filling that needs to melt, mozzarella can work, though it has less salt and a different flavour.
Keep Akawi cheese refrigerated in a sealed container, ideally covered with its brine so it does not dry out. If it has no brine, use an airtight container and consume it promptly after opening.
Yes, Akawi cheese can be frozen, but thawing may make its texture more crumbly. Freeze it in a well-sealed portion and reserve it for cooked dishes rather than serving it as a table cheese.
Vitamins
B12
0.36µg · 15% DV
Vitamin A
75µg · 8% DV
B2
0.11mg · 8% DV
B5
0.15mg · 3% DV
Minerals
Phosphorus
150mg · 21% DV
Calcium
210mg · 21% DV
Sodium
360mg · 16% DV
Zinc
1.05mg · 10% DV
Potassium ⭐
24mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 96 calories in 1 slice (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.
Akawi cheese is a brined, semi-hard cheese associated with the Levant and named after the Palestinian port city of Acre. Its supple, slightly springy texture makes it easy to slice or shred. It is eaten at breakfast and used in savoury pastries, as well as in sweets such as knafeh.
The flavour is pleasantly tangy and salty, so it pairs well with bread, olives and fresh vegetables; in Turkey, you might serve it at breakfast with tea. It offers protein and calcium, and provides 22 g of protein per 100 g, though it is also relatively rich in fat. If the saltiness feels strong, soak it briefly before serving or cooking.
Medium
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.5g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.