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Hard cheese Calories
High-protein, calcium-rich, low-carb aged cheese
CALORIES
GI
POTASSIUM
FIBER
Hard cheese Nutrition Facts
Selected: 100 g
393
KCAL / 100G
Carbs
1.3g
· 1%
Protein
25g
· 25%
Fat
32g
· 74%
Fiber
0g
Hard cheese Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
Vitamin A
270µg · 30% DV
B2
0.35mg · 27% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
500mg · 71% DV
Calcium
700mg · 70% DV
Zinc
4mg · 36% DV
Sodium
820mg · 36% DV
Hard cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Hard cheese Processed?
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.
Does Hard cheese Contain Allergens?
Contains these allergens:
Which Diets Is Hard cheese Good For?
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
Hard cheese Fat Profile
SATURATED
19g
MONOUNSATURATED
8.7g
POLYUNSATURATED
1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Hard cheese
Hard cheese — Frequently Asked Questions
How should hard cheese be stored in the fridge?
Wrap it in cheese paper, parchment, or wax paper and keep it in a loosely closed container in the refrigerator. Sealing it tightly in plastic for too long can trap moisture and affect flavor and texture.
Can hard cheese be frozen?
Yes, but freezing often makes the texture more crumbly after thawing. It is usually best frozen for grating or cooking rather than for serving in neat slices.
How long does hard cheese keep once opened?
It can often keep for several weeks if stored well, but the exact time depends on the type and moisture level. Discard it if you notice extensive mold beyond the surface, a strong ammonia smell, or major drying and cracking.
What is the easiest way to grate hard cheese?
Grate it while it is cold, since firm texture makes it easier to handle. If it has softened at room temperature, chill it briefly before grating.
Does cooking hard cheese reduce its protein?
Normal cooking does not remove the protein, but heat does change texture and melt behavior. Very high or prolonged heat can cause the fat to separate and the cheese to become rubbery or oily.
What foods pair well with hard cheese?
It works well with tomatoes, olives, eggs, roasted vegetables, soups, pasta, and grain dishes. Because it has a concentrated savory taste, a small amount can add a lot of flavor.
Is hard cheese better before or after a workout?
Before training, it may feel heavy on its own because it is high in fat and digests slowly. After training, it can fit better as part of a meal that also includes a carbohydrate source.
Does eating hard cheese at night cause weight gain?
Eating it at night does not automatically cause weight gain; overall intake and portion size matter more. Still, its rich and salty nature may feel heavy late in the evening for some people.
How does hard cheese compare with soft cheese in everyday use?
Hard cheese is usually firmer, more concentrated in flavor, and better for grating over dishes. Soft cheese is often milder, creamier, and better suited to spreading or eating fresh.
Who should be careful with hard cheese?
People with a dairy allergy should avoid it. Those who need to limit saturated fat or sodium, and some people with lactose sensitivity, may also need to watch portion size and tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.