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A small block of white, slightly moist cheese with a dense, crumbly texture sits on a plate beside a few broken pieces.
●Low GI
💪High Protein

Brynza cheese Calories

Salty brined sheep's-milk cheese, rich in protein and calcium

CALORIES · 100 G

262kcal

GI

0low

POTASSIUM · 100 G

95mg

FIBER · 100 G

0g

Quick answer

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.

Brynza cheese Nutrition Facts

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%

Brynza cheese nutrition facts table · 1 serving (medium) (30 g)

NutrientAmount% DV
Calories79 kcal
Total fat6.1 g8%
Saturated fat3.81 g19%
Trans fat0.21 g
Sodium480 mg21%
Total carbohydrate0.7 g0%
Fiber0 g0%
Protein5.3 g11%

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 Serving of Brynza cheese?

ServingAmountCalories
1 serving (medium)30 g79 kcal
1 piece (small)15 g39 kcal
1 slice (thin)20 g52 kcal
1 piece (medium)30 g79 kcal
2 tablespoon (grated)30 g79 kcal
1 slice (thick)35 g92 kcal
1 piece (large)50 g131 kcal
½ cup (diced)75 g197 kcal
100 g100 g262 kcal
1 serving (large)100 g262 kcal

Calculated from 262 calories per 100 g.

Frequently Asked Questions About Brynza cheese

What is Brynza cheese?

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.

What does Brynza cheese taste like?

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.

How is Brynza cheese made?

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.

Is Brynza cheese the same as feta?

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.

How do you eat Brynza cheese?

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.

Can you use Brynza cheese in cooking?

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.

What can I substitute for Brynza cheese?

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.

Should Brynza cheese be kept in brine?

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.

Can you freeze Brynza cheese?

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.

How do you make Brynza cheese less salty?

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.

Brynza cheese Vitamins & Minerals

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

Brynza cheese Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Brynza cheese

To burn the 79 calories in 1 serving (medium) (30 g):

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Brynza cheese?

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.

How Nutritious Is Brynza cheese?

Nutrient density

High

63/ 100

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

41/ 100

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 Brynza 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 Brynza cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Brynza 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

Brynza cheese Fat Profile

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.