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Full-fat soft cheese Calories
Rich, creamy soft cheese. Source of calcium and protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Full-fat soft cheese (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 0.9 g of carbs, 4.1 g of protein, 8.7 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Full-fat soft cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
96
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
4.1g
· 8% DV
Fat
8.7g
· 11% 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 4% · Protein 17% · Fat 79%
Full-fat soft cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 5.55 g | 28% |
| Trans fat | 0.06 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.1 g | 8% |
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 Full-fat soft cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 96 kcal |
| 1 tablespoon (medium) | 15 g | 48 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 piece (small) | 40 g | 128 kcal |
| 1 slice (thick) | 50 g | 160 kcal |
| 1 serving (medium) | 60 g | 192 kcal |
| 1 piece (large) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (large) | 100 g | 320 kcal |
| 1 cup (medium) | 120 g | 384 kcal |
| 1 pack (whole) | 200 g | 640 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Full-fat soft cheese
What is full-fat soft cheese?
Full-fat soft cheese is a rich, tender cheese that may be spreadable or soft enough to slice. The name describes a broad style rather than one fixed recipe, so its flavor, firmness and production method can vary between products.
How do you use full-fat soft cheese?
Full-fat soft cheese works well spread on toast or crackers, stirred into pasta, or added to dips and sauces. Its creamy texture makes it easy to blend with herbs, garlic or vegetables, and it can also enrich a baked dish.
Can full-fat soft cheese be used instead of cream cheese?
Sometimes, but full-fat soft cheese is not always identical to cream cheese. It may be tangier, softer or less stable when heated, so it can replace cream cheese in spreads and dips more easily than in recipes that rely on a precise texture.
How should full-fat soft cheese be stored after opening?
Keep full-fat soft cheese refrigerated in its original sealed package or a clean airtight container. Use a clean utensil each time, avoid leaving it at room temperature for extended periods, and follow the package’s instructions for how long to use it after opening.
Can you freeze full-fat soft cheese?
Yes, full-fat soft cheese can be frozen, but thawing may make it watery or grainy. Freeze it in a tightly sealed portion and use the thawed cheese in cooked sauces, soups or casseroles, where a change in texture is less noticeable.
Does full-fat soft cheese melt when heated?
Full-fat soft cheese usually softens and blends into hot food, but it may not melt into a smooth, stretchy layer like some hard cheeses. Stir it into a warm sauce over low heat rather than exposing it to intense direct heat.
How can you tell if full-fat soft cheese has gone bad?
Discard full-fat soft cheese if it develops mold, an unusual color, a strong unpleasant smell, or a swollen package. Because it is soft, cutting away a moldy patch does not make the rest reliably safe to eat.
Can full-fat soft cheese be used in baking?
Yes, full-fat soft cheese can be used in baking, especially in savory pastries, fillings and cheesecakes. Its moisture and firmness vary by product, so drain excess liquid if needed and avoid assuming it will behave exactly like cream cheese.
Does full-fat soft cheese contain lactose?
Yes, full-fat soft cheese can contain lactose, though the amount varies with the milk and how the cheese is made. People with lactose intolerance may tolerate different amounts, so a lactose-free alternative is the safer choice if symptoms are a concern.
Is full-fat soft cheese healthy to eat regularly?
Full-fat soft cheese can contribute protein and calcium, but it is also rich in fat, so it is best treated as one part of a varied diet rather than the main protein at every meal. Pairing a modest portion with vegetables or whole-grain bread makes a more balanced snack.
Full-fat soft cheese Vitamins & Minerals
Vitamins
B12
0.39µg · 16% DV
Vitamin A
78µg · 9% DV
B2
0.11mg · 8% DV
B5
0.15mg · 3% DV
Minerals
Phosphorus
96mg · 14% DV
Calcium
135mg · 14% DV
Sodium
195mg · 8% DV
Zinc
0.75mg · 7% DV
Potassium ⭐
33mg · 1% DV
Full-fat soft cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Full-fat soft cheese
To burn the 96 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 Full-fat soft cheese?
Full-fat soft cheese describes a creamy, spreadable style of cheese rather than one specific regional variety. Its milk and production method can vary, so the flavour may be mild and milky or more distinctly savoury; the texture is generally smooth and easy to spread.
It works on toast or crackers, in sandwiches, or stirred into warm dishes such as pasta. Across many food traditions, it is served at breakfast or as a simple snack, often alongside fresh vegetables or fruit. It provides protein and calcium, but is also rich in fat and energy. For a lighter plate, use a modest amount with whole-grain bread and plenty of vegetables.
How Nutritious Is Full-fat soft 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
Low
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 Full-fat soft 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 Full-fat soft cheese Contain Allergens?
Contains these allergens:
Which Diets Is Full-fat soft 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
Full-fat soft cheese Fat Profile
SATURATED
5.55g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.