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Fresh Table Cheese Calories
Soft, mildly salty, fresh cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Fresh Table Cheese (30 g) has 78 calories. That works out to 260 calories per 100 g. It contains 1.1 g of carbs, 5 g of protein, 6 g of fat and 0 g of fiber. Its 102 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Fresh Table Cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
78
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
5g
· 10% DV
Fat
6g
· 8% 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 6% · Protein 26% · Fat 68%
Fresh Table Cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.9 g | 20% |
| Trans fat | 0.03 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5 g | 10% |
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 Slice of Fresh Table Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 78 kcal |
| 1 slice (thin) | 20 g | 52 kcal |
| 1 slice (thick) | 50 g | 130 kcal |
| 1 piece (small) | 60 g | 156 kcal |
| 1 serving (medium) | 80 g | 208 kcal |
| 100 g | 100 g | 260 kcal |
| 1 piece (large) | 100 g | 260 kcal |
| 1 cup (chopped) | 120 g | 312 kcal |
| 1 serving (large) | 150 g | 390 kcal |
| 1 piece (jumbo) | 200 g | 520 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Fresh Table Cheese
What is fresh table cheese?
Fresh table cheese is a soft, mildly salty cheese meant to be eaten fresh rather than aged. Its mild flavor and tender texture suit simple servings at the table, as well as salads and sandwiches.
How should you store fresh table cheese after opening?
Keep fresh table cheese refrigerated in a clean, covered container after opening. If it comes packed in brine, keep the cheese submerged in that liquid to limit drying, and follow the package’s use-by guidance.
Can you freeze fresh table cheese?
Yes, you can freeze fresh table cheese, but thawing may make it more crumbly or watery. Freeze it in a tightly sealed portion and save thawed cheese for cooked dishes, where a change in texture is less noticeable.
Does fresh table cheese melt when heated?
Fresh table cheese softens when heated, but it may not melt into a smooth, stretchy layer like mozzarella. Crumble it over a dish near the end of cooking, or test a small amount first if a recipe depends on melting.
Can fresh table cheese replace feta?
Fresh table cheese can replace feta in salads or fillings when a softer, milder result is welcome. It may be less salty and hold its shape differently, so taste the dish before adding extra salt.
How do you use fresh table cheese in a salad?
Add fresh table cheese to a salad just before serving. Cut or crumble it over tomatoes, greens, and cucumber, then dress lightly; its soft texture can break apart if tossed vigorously.
Can you cook with fresh table cheese?
Yes, fresh table cheese works in fillings, omelets, and baked dishes. Drain excess liquid first so it does not make the filling watery, and adjust added salt because the cheese is already mildly salty.
How can you tell if fresh table cheese has gone bad?
Fresh table cheese should be discarded if it develops mold, an unusual sour or unpleasant odor, a slimy surface, or an unexpected color change. Do not taste it to check, and do not simply cut away a moldy spot.
Is fresh table cheese the same as cream cheese?
No, fresh table cheese is not the same as cream cheese. Fresh table cheese is typically a soft, mildly salty cheese for slicing or crumbling, while cream cheese is a spreadable product with a richer, tangier profile.
What goes well with fresh table cheese?
Fresh table cheese pairs well with bread, tomatoes, cucumber, olives, and fresh herbs. For a sweet-and-savory plate, try it with fruit or honey; taste it first before adding salty accompaniments.
Fresh Table Cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.1mg · 8% DV
Vitamin A
54µg · 6% DV
B5
0.18mg · 4% DV
Minerals
Phosphorus
102mg · 15% DV
Calcium
144mg · 14% DV
Zinc
0.69mg · 6% DV
Sodium
144mg · 6% DV
Potassium ⭐
33mg · 1% DV
Fresh Table Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Table Cheese
To burn the 78 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.
What is Fresh Table Cheese?
Fresh table cheese is a soft, mildly salty cheese made from milk and commonly served fresh. Its gentle flavour and tender texture make it easy to enjoy on its own or alongside other foods.
In Turkey, it often appears at breakfast with bread, olives and fresh vegetables, and can also be tucked into a sandwich. For readers elsewhere, try it on toast, in a simple salad or as part of a cheese board. It provides protein as well as a notable amount of fat, so pair it with vegetables or fruit for a balanced plate.
How Nutritious Is Fresh Table 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 Fresh Table 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 Table Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Fresh Table 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
— Not suitable
Low FODMAP
— Not suitable
Fresh Table Cheese Fat Profile
SATURATED
3.9g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.12g
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.