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Fat-Free Protein Cheese Calories
High-protein, fat-free dairy cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fat-Free Protein Cheese has 72 calories. It contains 3.2 g of carbs, 15 g of protein, 0.3 g of fat and 0 g of fiber. Its 260 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Fat-Free Protein Cheese Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
15g
· 30% DV
Fat
0.3g
· 0% 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 17% · Protein 79% · Fat 4%
Fat-Free Protein Cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 430 mg | 19% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 Fat-Free Protein Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 72 kcal |
| 1 tablespoon (shredded) | 15 g | 11 kcal |
| 1 slice (thin) | 25 g | 18 kcal |
| 1 ounce (thin) | 28 g | 20 kcal |
| 2 tablespoon (grated) | 30 g | 22 kcal |
| 1 slice (thick) | 40 g | 29 kcal |
| 1 piece (small) | 50 g | 36 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (large) | 150 g | 108 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Fat-Free Protein Cheese
What is fat-free protein cheese?
Fat-free protein cheese is a cheese product made to provide very little fat while emphasizing protein. Its ingredients, texture and flavor depend on the specific product, so the name alone does not tell you whether it will behave like cottage cheese or a firm melting cheese.
What does fat-free protein cheese taste like?
Fat-free protein cheese often has a mild or fairly neutral flavor, but saltiness and texture vary by product. Some versions are soft and creamy, while others crumble more easily; herbs, pepper or other seasonings can add flavor when serving it plain.
Is fat-free protein cheese the same as cottage cheese?
No, fat-free protein cheese is not necessarily the same as cottage cheese. Both can be soft and high in protein, but their curd size, moisture, flavor and ingredients can differ; compare their product descriptions rather than assuming they are interchangeable.
How can you eat fat-free protein cheese?
You can eat fat-free protein cheese on toast, with fruit or vegetables, or crumbled into a salad. If its flavor is mild, add herbs or seasoning; check its texture first, since a firm or crumbly version may work better in some dishes than as a spread.
Does fat-free protein cheese melt in a grilled cheese sandwich?
Fat-free protein cheese may soften when heated, but it does not always melt smoothly or stretch like cheddar or mozzarella. The result depends on the product’s moisture and formulation, so test a small piece before using it as the main filling in a grilled cheese sandwich.
Can you bake with fat-free protein cheese?
Yes, you can use fat-free protein cheese in baked dishes, though it may not behave like full-fat cream cheese or ricotta. Its moisture and texture can affect the result, so it is best suited to recipes where a slight change in creaminess is acceptable.
Is fat-free protein cheese high in salt?
Salt levels in fat-free protein cheese vary by product; fat-free does not mean low-sodium. If you are watching your salt intake, compare the salt or sodium information on the package and season dishes made with the cheese accordingly.
How long does fat-free protein cheese last after opening?
Keep fat-free protein cheese refrigerated after opening, sealed in its original packaging or a clean, covered container. Follow the package’s use-by guidance, and discard it if you notice mold, an unusual smell or an unexpected change in appearance.
Can you freeze fat-free protein cheese?
Yes, you can freeze fat-free protein cheese, but thawing may make it grainy, watery or crumbly. That texture change is usually more noticeable when eaten plain; the thawed cheese may be more suitable for cooked dishes.
Is fat-free protein cheese good for weight loss?
Fat-free protein cheese can help make a meal more filling because it provides protein, but it does not cause weight loss on its own. Use it as one part of a balanced meal and consider the portions and other foods you eat with it.
Fat-Free Protein Cheese Vitamins & Minerals
Vitamins
B12
0.65µg · 27% DV
B2
0.24mg · 18% DV
B5
0.35mg · 7% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
260mg · 37% DV
Sodium
430mg · 19% DV
Calcium
180mg · 18% DV
Selenium
9µg · 16% DV
Potassium ⭐
115mg · 3% DV
Fat-Free Protein Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Protein Cheese
To burn the 72 calories in 100 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.
What is Fat-Free Protein Cheese?
Fat-Free Protein Cheese is a lean dairy cheese marketed for its high protein and very low fat content. It is not one specific traditional cheese variety; texture and flavour depend on the product, though it is generally mild and relatively light. It may be made using skimmed dairy ingredients.
Serve it at breakfast with bread and fresh vegetables, crumble it over a salad, or add it to a sandwich or wrap. At 15 g of protein and 0.3 g of fat per 100 g, it can suit meals where you want a protein-rich dairy option without much fat. Pair it with whole-grain bread or vegetables for a simple, more balanced plate.
How Nutritious Is Fat-Free Protein Cheese?
Nutrient density
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.
Satiety score
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.
Is Fat-Free Protein 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 Fat-Free Protein Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fat-Free Protein 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
Fat-Free Protein Cheese Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.