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High-protein, salty cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Flelefelya cheese (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0.7 g of carbs, 5.6 g of protein, 6.9 g of fat and 0 g of fiber. Its 156 mg of Calcium covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
87
KCAL / 30G
Carbs
0.7g
· 0% DV
Protein
5.6g
· 11% DV
Fat
6.9g
· 9% 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 3% · Protein 26% · Fat 71%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 4.26 g | 21% |
| Trans fat | 0.21 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 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 slice (medium) | 30 g | 87 kcal |
| 1 piece (small) | 15 g | 44 kcal |
| 1 slice (thin) | 20 g | 58 kcal |
| 1 piece (medium) | 25 g | 73 kcal |
| 1 slice (thick) | 45 g | 131 kcal |
| 1 piece (large) | 50 g | 145 kcal |
| 1 serving (medium) | 60 g | 174 kcal |
| 1 serving (large) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
Calculated from 290 calories per 100 g.
Flelefelya cheese is a salty, protein-rich cheese. Its name may be unfamiliar outside the communities where it is sold, so check the product’s origin and style when buying rather than assuming it is interchangeable with a particular regional cheese.
Eat Flelefelya cheese sliced or crumbled, as part of a meal or snack. Pair it with unsalted bread, fresh vegetables, or fruit to balance its salty taste, and taste it before adding salt to the rest of the dish.
Flelefelya cheese is described as salty, so expect a pronounced savory taste. Its exact flavor and texture can vary between products; sample a small piece before choosing how much to add to a recipe.
Use feta as a practical substitute for Flelefelya cheese when a recipe calls for a salty, crumbly cheese. Since feta varies in saltiness and texture, taste it first and adjust the recipe’s added salt.
Yes, Flelefelya cheese can be added to cooked dishes such as savory pastries, baked vegetables, or eggs. Crumble it into the filling or over the dish, and reduce other salty ingredients until you have tasted the result.
There is no reliable melting rule for Flelefelya cheese without knowing its specific style. For a recipe where a smooth melt matters, test a small amount first; crumbling it into a filling is a safer use.
Keep Flelefelya cheese refrigerated in a clean, tightly covered container after opening. Use a clean utensil when serving and return it promptly to the refrigerator to limit drying and contact with other food odors.
Yes, Flelefelya cheese can be frozen, but freezing may make its texture more crumbly after thawing. Use thawed cheese in cooked dishes or fillings rather than relying on it to look and feel unchanged on a cheese board.
Flelefelya cheese can contribute a substantial amount of salt because it is a salty cheese. If you eat it often, keep portions modest and balance the rest of the meal with foods that are not heavily salted.
Serve Flelefelya cheese with fresh fruit, crisp vegetables, and unsalted crackers or bread. These mild accompaniments balance its salty flavor; avoid crowding the board with several other salty cheeses, olives, or cured meats.
Vitamins
B12
0.33µg · 14% DV
B2
0.1mg · 8% DV
Vitamin A
63µg · 7% DV
Biotin
1.05µg · 4% DV
Minerals
Calcium
156mg · 16% DV
Phosphorus
108mg · 15% DV
Sodium
294mg · 13% DV
Zinc
0.78mg · 7% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 87 calories in 1 slice (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.
Flefelya cheese is a milk-based cheese known by this regional name. The exact milk and production method may vary by maker, so it is best understood as a distinct local-style cheese rather than a fixed recipe. Its salty, savoury character makes it easy to slice or crumble.
Serve it with bread, tomatoes, olives and fresh herbs for breakfast, or add a little to a salad or sandwich. It is protein-rich and also supplies substantial fat, so a modest portion can add flavour and substance to a meal. Pair it with fresh vegetables to balance its saltiness.
Medium
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
4.26g
MONOUNSATURATED
1.83g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.