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Light strained white cheese Calories
High-protein, reduced-fat cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Light strained white cheese (30 g) has 51 calories. That works out to 170 calories per 100 g. It contains 0.6 g of carbs, 6 g of protein, 2.7 g of fat and 0 g of fiber. Its 150 mg of Calcium covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Light strained white cheese Nutrition Facts
Selected: 1 serving (medium) · 30 g
51
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
6g
· 12% DV
Fat
2.7g
· 3% 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 5% · Protein 47% · Fat 48%
Light strained white cheese nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.08 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6 g | 12% |
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 Light strained white cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 51 kcal |
| 1 teaspoon (small) | 5 g | 9 kcal |
| 1 tablespoon (medium) | 15 g | 26 kcal |
| 1 slice (thin) | 20 g | 34 kcal |
| 1 slice (thick) | 35 g | 59 kcal |
| 1 piece (medium) | 50 g | 85 kcal |
| 1 serving (large) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (shredded) | 150 g | 255 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Light strained white cheese
What is light strained white cheese?
Light strained white cheese is a reduced-fat white cheese that has been drained to give it a thicker texture. It can be eaten at breakfast, spread on bread, or added to salads and cooked dishes.
How is light strained white cheese different from feta?
Light strained white cheese is a Turkish-style white cheese, not necessarily the same as feta. Its texture and saltiness vary by product, while feta has its own distinct style and protected production tradition. Taste it before using it as a feta substitute.
How can you use light strained white cheese in cooking?
Light strained white cheese works well crumbled into omelets, pasta, salads, and savory pastries. It adds a tangy, dense cheese texture, but it does not behave like a stretchy melting cheese, so pair it with another cheese if you want a gooey topping.
Does light strained white cheese melt?
Light strained white cheese softens when heated but does not usually melt into long, stretchy strands like mozzarella. Use it as a filling or crumble it over a dish near the end of cooking to keep its texture noticeable.
How should you store light strained white cheese after opening?
Keep light strained white cheese covered in the refrigerator after opening. If it comes packed in brine, keeping it in that liquid helps prevent it from drying out; follow the package instructions and discard it if its smell or appearance changes.
Can you freeze light strained white cheese?
Yes, light strained white cheese can be frozen, though thawing may make it more crumbly or watery. Freeze it in a sealed portion and save thawed cheese for cooked dishes, fillings, or omelets rather than serving it plain.
Is light strained white cheese salty?
Light strained white cheese can be salty, but the level depends on the product. Taste it before adding salt to a recipe; if it tastes too strong, briefly soaking it in water may reduce some of the saltiness.
Can light strained white cheese replace ricotta in recipes?
Light strained white cheese can replace ricotta in some savory recipes, but it is usually saltier and tangier. Crumble or mash it first, then reduce any added salt; for a smoother filling, mix it with a little yogurt.
What do you serve with light strained white cheese?
Light strained white cheese pairs well with tomatoes, cucumber, olives, herbs, and bread. For a simple meal, crumble it over a vegetable salad or serve it with roasted vegetables; taste before adding salty sauces or seasonings.
Is light strained white cheese a good choice for weight loss?
Light strained white cheese can add protein and satisfying texture to a meal, but it does not cause weight loss on its own. Use a portion that fits the meal and pair it with vegetables or whole-grain bread for a more balanced plate.
Light strained white cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.08mg · 6% DV
Vitamin A
24µg · 3% DV
B5
0.11mg · 2% DV
Minerals
Calcium
150mg · 15% DV
Phosphorus
105mg · 15% DV
Sodium
270mg · 12% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
29mg · 1% DV
Light strained white cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light strained white cheese
To burn the 51 calories in 1 serving (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.
What is Light strained white cheese?
Light strained white cheese is a Turkish-style white cheese that is drained for a denser, creamy texture. It has a gently tangy, savoury flavour and is softer than many aged cheeses, while still holding its shape when sliced or crumbled.
In Turkey, it is often served at breakfast with bread, olives and fresh vegetables, and it also works well in salads or sandwiches. Its high protein and reduced-fat profile makes it a useful choice when you want a filling cheese with a lighter feel; it provides 20 g of protein per 100 g. Pair it with fresh, mild ingredients to balance its savoury taste.
How Nutritious Is Light strained white 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 Light strained white 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 Light strained white cheese Contain Allergens?
Contains these allergens:
Which Diets Is Light strained 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
Light strained white cheese Fat Profile
SATURATED
1.62g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.