1 slice (medium) of Cheese (Unsalted) (30 g) has 81 calories. That works out to 270 calories per 100 g. It contains 0.5 g of carbs, 5.6 g of protein, 6.3 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.

What is Cheese (Unsalted)?

Unsalted cheese is made by curdling milk, draining the curds and shaping them without adding salt. Depending on the milk and method, it may be soft and moist or firm enough to slice, with a fresh, pale appearance.

Its flavour is mild and milky, and the texture can be slightly crumbly. It works well at breakfast with bread and fresh vegetables, crumbled over salads, or folded into cooked dishes. A source of protein and calcium, it provides 18.5 g of protein per 100 g. Pair it with herbs, tomatoes or cucumber for a simple meal, or use a modest portion alongside vegetables for a lighter plate.

Cheese (Unsalted) Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

1.5g

· 1% DV

Protein

18.5g

· 37% DV

Fat

21g

· 27% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 2% · Protein 28% · Fat 70%

Cheese (Unsalted) Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

0.35mg · 27% DV

Vitamin A

180µg · 20% DV

0.5mg · 10% DV

Minerals

Calcium

700mg · 70% DV

Phosphorus

420mg · 60% DV

Zinc

3mg · 27% DV

Selenium

14µg · 25% DV

How Nutritious Is Cheese (Unsalted)?

Nutrient density

High

65/ 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.

Cheese (Unsalted) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Cheese (Unsalted)

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

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

Is Cheese (Unsalted) 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 Cheese (Unsalted) 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 Cheese (Unsalted) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cheese (Unsalted) Fat Profile

SATURATED

13g

MONOUNSATURATED

5.5g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Cheese (Unsalted)

🧀vs🥒

Cheese (Unsalted) vs Tzatziki210 kcal more per 100 g

→🧀vs🧀

Cheese (Unsalted) vs Cheddar Cheese132 kcal fewer per 100 g

→🧀vs🧀

Cheese (Unsalted) vs Tulum Cheese100 kcal fewer per 100 g

→🧀vs🥛

Cheese (Unsalted) vs Milk206 kcal more per 100 g

→

Foods Similar to Cheese (Unsalted)

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Cheese (Unsalted)

How do you make unsalted cheese at home?

You can make unsalted cheese by curdling milk, draining the curds and shaping them without adding salt. The method and the type of milk affect the final texture, so homemade unsalted cheese may be soft and crumbly rather than firm.

Does unsalted cheese taste bland?

Unsalted cheese can taste milder or blander than salted cheese because salt brings out cheese aromas. Pair it with herbs, pepper, ripe tomatoes or a more strongly flavoured ingredient, or add a little salt if your recipe allows.

Can you add salt to unsalted cheese?

Yes, you can salt unsalted cheese after buying it. Sprinkle on a little salt or briefly place it in brine, tasting as you go because cheese can absorb salt quickly. Keep it refrigerated afterward.

What can I cook with unsalted cheese?

Unsalted cheese works well in dishes where you can season the rest of the recipe, such as omelettes, savoury pastries, pasta bakes and stuffed vegetables. Crumble it into the filling and taste the mixture before adding any extra salt.

Can unsalted cheese melt?

Some unsalted cheeses melt, but “unsalted” alone does not determine how they behave when heated. Fresh, crumbly cheeses tend to soften rather than stretch; for a smooth, stretchy topping, choose a cheese known for melting well.

Is unsalted cheese a good substitute for regular cheese in baking?

Yes, unsalted cheese can replace salted cheese in many baked recipes, especially fillings and savoury pastries. Since the replacement contributes less salt, season the other ingredients to taste; the cheese’s moisture and texture may also affect the result.

Can unsalted cheese be frozen?

Yes, unsalted cheese can be frozen, but thawing may make it drier, more crumbly or watery. Use thawed cheese in cooked dishes such as casseroles or fillings rather than relying on its original texture for a cheese board.

How should you store unsalted cheese after opening?

Keep unsalted cheese covered in the refrigerator in a clean, airtight container. If it came packed in liquid, retaining that liquid can help prevent it from drying out; discard the cheese if its smell or appearance changes.

Is unsalted cheese better than regular cheese for high blood pressure?

Unsalted cheese can help you choose a lower-sodium option than a salted variety, but “unsalted” does not necessarily mean sodium-free. If you follow a blood-pressure diet or take medication affected by your diet, ask your clinician or dietitian which cheese fits your plan.

Can dogs eat unsalted cheese?

A small bite of unsalted cheese is not toxic to most dogs, but it is still rich in fat and some dogs do not tolerate lactose well. Avoid giving it to a dog with a dairy sensitivity or a prescribed restricted diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026