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🧀

Low GI
💪High Protein

Firm White Cheese Calories

High in protein, calcium and B vitamins

CALORIES

265kcal

GI

30low

POTASSIUM

120mg

FIBER

0g

Firm White Cheese Nutrition Facts

Selected: 100 g

265

KCAL / 100G

Carbs

2.2g

· 3%

Protein

18.5g

· 28%

Fat

20.5g

· 69%

Fiber

0g

Firm White Cheese Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

B2

0.36mg · 28% DV

Vitamin A

220µg · 24% DV

B5

0.6mg · 12% DV

Minerals

Calcium

650mg · 65% DV

Phosphorus

420mg · 60% DV

Sodium

900mg · 39% DV

Zinc

2mg · 18% DV

Firm White Cheese Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

1
Low

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

Is Firm White Cheese 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 Firm White 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 Firm White 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

Firm White Cheese Fat Profile

SATURATED

13.2g

MONOUNSATURATED

5.2g

POLYUNSATURATED

0.35g

⚖️

Omega 6:3 ratio 3.3:1

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

Foods Similar to Firm White Cheese

🥒

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

Firm White Cheese — Frequently Asked Questions

How should firm white cheese be stored after opening?

Keep it refrigerated in its brine when available, or in a clean airtight container. Using a clean fork each time helps limit contamination and off-odours.

Can firm white cheese be frozen?

Yes, but freezing can make it drier and more crumbly after thawing. Thawed cheese is usually best used in omelettes, pastries, or cooked dishes rather than served on its own.

How can I make firm white cheese less salty?

Soaking it briefly in cold water or milk can draw out some surface salt. Leaving it too long may dull the flavour and soften the texture.

Is firm white cheese the same as feta?

Not necessarily. Both may be brined cheeses, but feta has specific production standards and is commonly associated with sheep’s and goat’s milk, while firm white cheese varies by milk type, ageing, and saltiness.

Does firm white cheese melt when cooked?

It softens and may brown with heat, but it does not usually melt into long stretchy strands like mozzarella. It works well in omelettes, baked vegetables, and pastries where some structure is desirable.

What foods pair well with firm white cheese?

It pairs naturally with tomatoes, cucumber, olives, fresh herbs, and olive oil. Combining it with wholegrain bread, eggs, or legumes can make a more satisfying meal.

Is firm white cheese a good post-workout food?

Its protein makes it a useful addition to a post-workout meal. For more balanced recovery, pair it with a carbohydrate food such as fruit, bread, potatoes, or grains.

Can people with lactose intolerance eat firm white cheese?

Aged, firm cheeses are often lower in lactose than milk, but individual tolerance varies. People with lactose intolerance should start with a small amount, while anyone with a milk allergy should avoid it.

Is firm white cheese safe during pregnancy?

Cheese made from pasteurised milk and stored properly is generally the safer choice. Avoid products with unclear pasteurisation or storage history, and seek medical advice if you are unsure.

Can mouldy spots be cut off firm white cheese and the rest eaten?

For moist cheeses, mould may spread beyond the area you can see. If the cheese has pink, green, or black spots, or an unpleasant smell, it is safer to discard it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.