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Semi-hard salty cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Balum cheese (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 0.6 g of carbs, 6.1 g of protein, 7.7 g of fat and 0 g of fiber. Its 195 mg of Calcium covers 20% 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
6.1g
· 12% DV
Fat
7.7g
· 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 25% · Fat 73%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 4.86 g | 24% |
| Trans fat | 0.21 g | |
| Sodium | 246 mg | 11% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.1 g | 12% |
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 piece (small) | 15 g | 48 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 slice (thick) | 45 g | 144 kcal |
| 1 serving (medium) | 50 g | 160 kcal |
| 1 piece (large) | 60 g | 192 kcal |
| 1 serving (large) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| ½ piece (half) | 125 g | 400 kcal |
| 1 piece (whole) | 250 g | 800 kcal |
Calculated from 320 calories per 100 g.
Balum cheese has a salty taste and a semi-hard texture. Its saltiness can stand out when eaten on its own, so try it with bread or fresh vegetables before adding it to a dish that already contains salty ingredients.
You can eat Balum cheese sliced as part of a cheese board, crumble it over salads, or add it to sandwiches. Taste it before seasoning the rest of the dish, since its salt can contribute substantially.
Balum cheese can soften when heated, but its semi-hard texture means it may not melt into the same smooth, stretchy layer as some cheeses. Test a small piece first if you are using it on pizza or in a toasted sandwich.
Keep opened Balum cheese refrigerated in an airtight container or tightly wrapped in its original packaging. This helps prevent it from drying out and absorbing odors from other foods; use clean utensils when handling it.
Yes, you can freeze Balum cheese, although thawing may make its texture drier or more crumbly. Freeze it in a well-sealed portion, then use the thawed cheese in cooked dishes rather than relying on its original slicing texture.
The milk used for Balum cheese can vary by producer, so the name alone does not establish whether it is made from cow’s, sheep’s, or goat’s milk. Check the package for the specific milk source.
Yes, crumble Balum cheese over finished pasta or stir it into a warm dish for a salty, savory addition. Add it near the end and taste before salting, since heating may soften it without making a smooth sauce.
Yes, Balum cheese works well on a cheese board when you want a semi-hard, salty option. Pair it with unsalted crackers, fresh fruit, or mild vegetables to balance its stronger saltiness.
Whether you can eat the rind depends on how that particular Balum cheese is made and packaged. If the rind is not clearly identified as edible, remove it; the cheese itself can still be served sliced or crumbled.
Balum cheese can be eaten during pregnancy if it is made with pasteurized milk and has been kept refrigerated. If the package does not say whether the milk is pasteurized, ask a healthcare professional before eating it.
Vitamins
B12
0.36µg · 15% DV
Vitamin A
78µg · 9% DV
B2
0.11mg · 8% DV
Biotin
0.9µg · 3% DV
Minerals
Calcium
195mg · 20% DV
Phosphorus
126mg · 18% DV
Sodium
246mg · 11% DV
Zinc
0.84mg · 8% DV
Potassium ⭐
29mg · 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.
Balum cheese is a salty, semi-hard cheese that can be cut into slices. The information available here does not establish a specific place of origin, so it is best not to assign it to a particular region. Its firm texture makes it easy to serve at breakfast or add to sandwiches and toast; it also works on a simple cheese board with bread and fresh vegetables. The saltiness comes through even when it is eaten plain.
It is a protein-rich choice, with 20.5 g of protein per 100 g. Since it tastes salty, try a modest portion alongside tomatoes, cucumber or other fresh produce for a lighter plate.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
4.86g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.