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Fresh cheese with spring onions Calories
Source of protein and calcium
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Fresh cheese with spring onions (30 g) has 71 calories. That works out to 236 calories per 100 g. It contains 1.2 g of carbs, 4.3 g of protein, 5.5 g of fat and 0.1 g of fiber. Its 0.3 µg of B12 covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh cheese with spring onions Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
71
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
4.3g
· 9% DV
Fat
5.5g
· 7% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 24% · Fat 69%
Fresh cheese with spring onions nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.16 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 4.3 g | 9% |
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 2 Tablespoons of Fresh cheese with spring onions?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 71 kcal |
| 1 tablespoon (small) | 15 g | 35 kcal |
| 3 tablespoon (large) | 45 g | 106 kcal |
| 1 serving (medium) | 50 g | 118 kcal |
| 1 serving (large) | 75 g | 177 kcal |
| 100 g | 100 g | 236 kcal |
| 1 cup (large) | 150 g | 354 kcal |
Calculated from 236 calories per 100 g.
Frequently Asked Questions About Fresh cheese with spring onions
How do you make fresh cheese with spring onions?
Mix finely sliced spring onions into crumbled or soft fresh cheese. Mash the cheese first for a spreadable texture, then taste before adding salt, since some cheeses are already salty.
Is fresh cheese with spring onions the same as cream cheese?
No, fresh cheese with spring onions does not necessarily mean cream cheese. It describes fresh cheese mixed with spring onions, and the cheese base can vary; cream cheese is just one possible choice for a smooth version.
What cheese works best for fresh cheese with spring onions?
A soft, mild fresh cheese works well because it lets the spring onion flavor come through. Crumbled feta-style cheese makes a saltier, firmer mixture, while cottage cheese or ricotta-style cheese gives a softer, milder result.
What can you add to fresh cheese with spring onions?
Fresh herbs such as dill or parsley, black pepper, and a little lemon zest pair well with fresh cheese and spring onions. Add salt only after tasting, especially if your cheese is already seasoned or salty.
How do you serve fresh cheese with spring onions?
Serve fresh cheese with spring onions as a bread spread, sandwich filling, or dip with sliced vegetables and crackers. For a thicker dip, use less liquid cheese; for sandwiches, spread it in a thin layer so the bread does not become soggy.
How long does fresh cheese with spring onions last in the fridge?
Keep fresh cheese with spring onions in a covered container in the refrigerator and aim to eat it within 1–2 days. Chopped spring onions release moisture over time, so the mixture may become watery; use a clean utensil when serving.
Can you freeze fresh cheese with spring onions?
Freezing fresh cheese with spring onions is not recommended for the best texture. The cheese can separate and turn watery after thawing, while the spring onions lose their crispness; prepare a smaller batch instead.
Can fresh cheese with spring onions be used in a cooked dish?
Yes, fresh cheese with spring onions can be used as a filling for omelets, savory pastries, or baked potatoes. Add it near the end of cooking when possible, because prolonged heat can make some fresh cheeses release liquid.
How do you keep fresh cheese with spring onions from becoming watery?
To keep fresh cheese with spring onions from becoming watery, dry the washed onions thoroughly and stir them into the cheese shortly before serving. If using cottage cheese or another wet cheese, drain it first.
Is fresh cheese with spring onions a good choice before a workout?
Fresh cheese with spring onions can provide protein before a workout, but it may feel heavy if eaten in a large portion just beforehand. Pair it with a carbohydrate-containing food if you need energy for a longer or more intense session.
Fresh cheese with spring onions Vitamins & Minerals
Vitamins
B12
0.32µg · 13% DV
B2
0.08mg · 6% DV
Vitamin A
49.5µg · 6% DV
Vitamin K
6.3µg · 5% DV
Minerals
Calcium
122mg · 12% DV
Phosphorus
83mg · 12% DV
Sodium
207mg · 9% DV
Selenium
3.72µg · 7% DV
Potassium ⭐
38mg · 1% DV
Fresh cheese with spring onions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh cheese with spring onions
To burn the 71 calories in 2 tablespoon (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 Fresh cheese with spring onions?
Fresh cheese with spring onions combines a soft, mild cheese with finely sliced spring onions. The cheese may be creamy enough to spread or have a more crumbly texture, depending on the variety used, and the mixture is easy to make at home. Its savoury richness is lifted by the onions’ fresh, gently sharp flavour. In Turkey, it is commonly enjoyed at breakfast, spread on bread and served with vegetables; elsewhere, it also works as a simple sandwich filling or a dip with crackers and raw vegetables. It provides protein, with 14.2 g per 100 g. For a lighter meal, use a modest amount and pair it with plenty of vegetables or whole-grain bread.
How Nutritious Is Fresh cheese with spring onions?
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 Fresh cheese with spring onions 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 Fresh cheese with spring onions Contain Allergens?
Contains these allergens:
Which Diets Is Fresh cheese with spring onions 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
Fresh cheese with spring onions Fat Profile
SATURATED
3.38g
MONOUNSATURATED
1.45g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.