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Salty brined sheep's-milk cheese, rich in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Brynza cheese (30 g) has 79 calories. That works out to 262 calories per 100 g. It contains 0.7 g of carbs, 5.3 g of protein, 6.1 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 30 g
79
KCAL / 30G
Carbs
0.7g
· 0% DV
Protein
5.3g
· 11% DV
Fat
6.1g
· 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 4% · Protein 27% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 3.81 g | 19% |
| Trans fat | 0.21 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.3 g | 11% |
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 serving (medium) | 30 g | 79 kcal |
| 1 piece (small) | 15 g | 39 kcal |
| 1 slice (thin) | 20 g | 52 kcal |
| 1 piece (medium) | 30 g | 79 kcal |
| 2 tablespoon (grated) | 30 g | 79 kcal |
| 1 slice (thick) | 35 g | 92 kcal |
| 1 piece (large) | 50 g | 131 kcal |
| ½ cup (diced) | 75 g | 197 kcal |
| 100 g | 100 g | 262 kcal |
| 1 serving (large) | 100 g | 262 kcal |
Calculated from 262 calories per 100 g.
Brynza cheese is a brined cheese associated with Eastern European and Balkan cuisines. It is traditionally made from sheep’s milk, though versions made with goat’s or cow’s milk also exist, and it is usually salty and crumbly.
Brynza cheese tastes salty, tangy, and milky, with a crumbly, moist texture. Its flavor can vary with the milk and brining method, so some versions are sharper or saltier than others.
Brynza cheese is made by coagulating milk, draining the curds, and aging the cheese in brine. Sheep’s milk is traditional in many regions, but the exact method and milk used vary among producers.
No, Brynza cheese is not the same as feta, although both are salty brined cheeses and can be used similarly. Brynza is common in Eastern Europe and the Balkans, while feta is a Greek cheese with its own production tradition.
Eat Brynza cheese crumbled over salads, with bread and vegetables, or mixed into savory pastries and cooked dishes. Because it can be quite salty, taste it before adding extra salt to a recipe.
Yes, Brynza cheese works well in baked dishes, savory pies, and fillings because it crumbles easily and brings a strong salty flavor. Add it near the end of cooking when you want its texture to remain noticeable.
Feta or a firm, salty white brined cheese can usually substitute for Brynza cheese in recipes. Since substitutes differ in saltiness and moisture, taste the filling or dish before seasoning it further.
Yes, keep Brynza cheese covered in its brine in a sealed container in the refrigerator. If the cheese came without enough brine, follow the package’s storage directions rather than adding plain water, which can dilute its flavor.
Yes, Brynza cheese can be frozen, but thawing may make it drier and more crumbly. Freeze it in a tightly sealed portion and use the thawed cheese in cooked dishes or fillings rather than relying on its original texture for serving.
To make Brynza cheese less salty, soak a small piece in cold water briefly, then taste it. Longer soaking can soften the cheese and dilute its flavor, so check it as it sits and drain it when the saltiness suits you.
Vitamins
B12
0.45µg · 19% DV
B2
0.14mg · 11% DV
Vitamin A
54µg · 6% DV
B5
0.11mg · 2% DV
Minerals
Sodium
480mg · 21% DV
Calcium
147mg · 15% DV
Phosphorus
102mg · 15% DV
Zinc
0.87mg · 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 serving (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.
Brynza cheese is a brined cheese associated with Eastern Europe and the Balkans, traditionally made with sheep’s milk, though the milk used can vary by region. It has a distinctly salty, slightly tangy flavour and a crumbly texture that softens pleasantly in the mouth. It is often served with bread and vegetables, or crumbled over salads and cooked dishes; in Turkey, it can also be offered at breakfast or used in börek.
Brynza cheese provides protein and calcium, along with a substantial amount of fat, and its saltiness means a little can add plenty of flavour. If you prefer a milder taste, soak it briefly in water and drain it before serving, then taste the dish before adding more salt.
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
3.81g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.