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Ashawan cheese Calories
Traditional Iraqi cheese, strong flavor, high protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Ashawan cheese (30 g) has 102 calories. That works out to 340 calories per 100 g. It contains 0.6 g of carbs, 6.6 g of protein, 8.1 g of fat and 0 g of fiber. Its 210 mg of Calcium covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Ashawan cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
102
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
6.6g
· 13% DV
Fat
8.1g
· 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 26% · Fat 72%
Ashawan cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0.06 g | |
| Sodium | 330 mg | 14% |
| 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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How Many Calories in 1 Slice of Ashawan cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 102 kcal |
| 1 slice (extra small) | 10 g | 34 kcal |
| 1 slice (thin) | 20 g | 68 kcal |
| 1 slice (thick) | 50 g | 170 kcal |
| 1 piece (small) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 100 g | 340 kcal |
| 1 piece (large) | 150 g | 510 kcal |
| 1 serving (large) | 200 g | 680 kcal |
| 1 pack (whole) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Ashawan cheese
What is Ashawan cheese?
Ashawan cheese is a traditional Iraqi cheese known for its strong flavour. It is a distinctive choice for cheese plates and cooking, though its exact texture and taste can vary between products.
Where does Ashawan cheese come from?
Ashawan cheese comes from the Iraqi food tradition. It is associated with Iraqi cuisine rather than being a standard name for a widely interchangeable European cheese style.
What does Ashawan cheese taste like?
Ashawan cheese has a pronounced, strong flavour, so it can stand out more than a mild cheese. Pairing a small piece with bread or fresh vegetables is an easy way to balance its intensity.
How is Ashawan cheese traditionally served?
Ashawan cheese can be served in slices or pieces as part of a meal or cheese plate. Bread and fresh vegetables make simple accompaniments that let its distinctive flavour come through.
Can you cook with Ashawan cheese?
Yes, Ashawan cheese can be added to hot dishes such as eggs, toast, or baked savoury foods. Try a small amount first, since its strong flavour may dominate a dish and its melting behaviour can vary.
How is Ashawan cheese made?
Like other traditional cheeses, Ashawan cheese is made by curdling milk and separating the curds from the whey. The specific recipe and production details can vary, so there is not one preparation method to assume for every product.
Can Ashawan cheese replace feta?
Ashawan cheese can replace feta in some dishes, but the result will taste different because Ashawan has a distinctive, strong flavour. Start with less than the recipe calls for, then adjust after tasting.
How should you store Ashawan cheese after opening?
Keep Ashawan cheese refrigerated in a clean, tightly closed container or wrapped so it does not dry out or absorb other odours. Take out only what you need and return the rest to the refrigerator promptly.
Can Ashawan cheese be frozen?
Yes, Ashawan cheese can be frozen, although freezing may change its texture and make it more crumbly after thawing. Freeze it in small, airtight portions and use thawed pieces in cooked dishes.
Is Ashawan cheese lactose-free?
Do not assume Ashawan cheese is lactose-free. The lactose left in cheese depends on its ingredients and production or aging process; people who must strictly avoid lactose should confirm the specific product with its maker.
Ashawan cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
Vitamin A
75µg · 8% DV
B2
0.11mg · 8% DV
B5
0.15mg · 3% DV
Minerals
Calcium
210mg · 21% DV
Phosphorus
135mg · 19% DV
Sodium
330mg · 14% DV
Zinc
1.05mg · 10% DV
Potassium ⭐
36mg · 1% DV
Ashawan cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ashawan cheese
To burn the 102 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.
What is Ashawan cheese?
Ashawan cheese is a traditional Iraqi cheese, known for its pronounced, savoury flavour. It can be sliced or broken into smaller pieces and eaten on its own or with bread; its character stands out alongside milder cheeses.
In Iraq, and at tables elsewhere, it works well for breakfast or as part of a simple cheese plate. You can also add a little to a sandwich or a cooked dish where its flavour can come through. It provides protein and calcium, and is also relatively rich in fat, so a modest portion with fresh vegetables or bread makes a balanced pairing.
How Nutritious Is Ashawan cheese?
Nutrient density
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.
Satiety score
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.
Is Ashawan cheese Processed?
NOVA 2
Minimally 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.
Does Ashawan cheese Contain Allergens?
Contains these allergens:
Which Diets Is Ashawan cheese Good For?
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
Ashawan cheese Fat Profile
SATURATED
5.1g
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.