1 piece (medium) of Fresh Cheese (40 g) has 100 calories. That works out to 250 calories per 100 g. It contains 1.4 g of carbs, 4.4 g of protein, 8 g of fat and 0 g of fiber. Its 6.4 µg of Biotin covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Fresh Cheese?

Fresh cheese is a soft, unripened cheese made by curdling milk and draining away some of the whey. There is no single style or place of origin: versions appear in many food traditions, with differences in saltiness, moisture and texture. It is usually mild, ranging from smooth and spreadable to moist, loose curds.

It works well crumbled over salads, spread on bread or tucked into sandwiches, and can be served with herbs, olive oil or fresh vegetables. In Turkey, it is also a natural fit for a simple breakfast plate. Fresh cheese provides protein but can be fairly rich, so pair it with vegetables or fruit when you want a lighter meal.

Fresh Cheese Nutrition Facts

Selected: 100 g

250

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

11g

· 22% DV

Fat

20g

· 26% DV

Fiber

· 0% DV

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

Calories come from: Carbs 6% · Protein 18% · Fat 76%

Fresh Cheese Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

B12

1.2µg · 50% DV

0.35mg · 27% DV

Vitamin A

180µg · 20% DV

Minerals

Calcium

480mg · 48% DV

Phosphorus

310mg · 44% DV

Zinc

2mg · 18% DV

Selenium

9µg · 16% DV

How Nutritious Is Fresh Cheese?

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

Low

32/ 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.

Fresh Cheese 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 Fresh Cheese

To burn the 250 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

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

Is Fresh 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 Fresh 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 Fresh Cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Fresh Cheese Fat Profile

SATURATED

13g

MONOUNSATURATED

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 2.8:1

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

Compare Fresh Cheese

🧀vs🥒

Fresh Cheese vs Tzatziki190 kcal more per 100 g

→🧀vs🧀

Fresh Cheese vs Cheddar Cheese152 kcal fewer per 100 g

→🧀vs🧀

Fresh Cheese vs Tulum Cheese120 kcal fewer per 100 g

→🧀vs🥛

Fresh Cheese vs Milk186 kcal more per 100 g

→

Foods Similar to Fresh 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

Frequently Asked Questions About Fresh Cheese

What is fresh cheese, and how is it made?

Fresh cheese is cheese that is eaten soon after it is made rather than aged. Milk is curdled, then the curds are drained; how long they are drained determines whether the cheese stays soft and moist or becomes firmer and crumbly.

How is fresh cheese different from cottage cheese?

Fresh cheese is a broad category, while cottage cheese is a particular type with distinct, loose curds, often mixed with a little cream. Other fresh cheeses can be smoother, firmer, or more crumbly, depending on how they are made.

Can you cook with fresh cheese?

Yes, fresh cheese works well in baked dishes, omelets, and savory pastries. It may release moisture as it heats, so drain it first if it is wet, or combine it with herbs and other filling ingredients.

How long does fresh cheese last in the fridge?

Keep fresh cheese refrigerated in a clean, covered container and follow the use-by date if it has one. Once opened, use it within a few days; discard it if you notice mold, an unusual smell, or a slimy surface.

Can you freeze fresh cheese?

Yes, but freezing can make fresh cheese watery or grainy after thawing. Freeze it in small, airtight portions, thaw it in the refrigerator, and use it in cooked dishes where the change in texture matters less.

Is fresh cheese the same as feta?

No. Fresh cheese is a broad name for unripened cheeses, while feta is a brined cheese with a salty, tangy flavor and a crumbly texture. Fresh cheese is often milder and softer, though its exact texture varies by style.

What can you use instead of fresh cheese in a recipe?

The best substitute depends on the recipe: cottage cheese can work for a crumbly filling, while ricotta is a good option for a soft, mild texture. Drain either one if the recipe needs a less moist cheese.

Does fresh cheese melt when heated?

Fresh cheese does not always melt into a smooth, stretchy layer. Many soft, unripened varieties soften and release moisture instead, so they are better suited to fillings and baked dishes than to recipes that require a stretchy cheese.

Is fresh cheese safe to eat during pregnancy?

Fresh cheese is generally a safer choice during pregnancy when it is made from pasteurized milk and kept refrigerated. Avoid unpasteurized or unreliably stored fresh cheese; ask your healthcare professional if you have specific pregnancy-related concerns.

Can you eat fresh cheese with fruit or honey?

Yes, the mild flavor of fresh cheese pairs well with fruit or a little honey. Try it with sliced peaches, berries, or figs as a snack or breakfast; keep the cheese refrigerated until serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026