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Full-fat strained protein cheese Calories
High-protein, full-fat, strained fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Full-fat strained protein cheese (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 1.1 g of carbs, 5.4 g of protein, 3 g of fat and 0 g of fiber. Its 0.2 µg of B12 covers 10% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Full-fat strained protein cheese Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
54
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
5.4g
· 11% DV
Fat
3g
· 4% 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 8% · Protein 41% · Fat 51%
Full-fat strained protein cheese nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.86 g | 9% |
| Trans fat | 0.09 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.4 g | 11% |
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 Full-fat strained protein cheese?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 54 kcal |
| 1 tablespoon (small) | 15 g | 27 kcal |
| 1 piece (thin) | 25 g | 45 kcal |
| 1 ounce (small) | 28 g | 50 kcal |
| 1 piece (thick) | 40 g | 72 kcal |
| 4 tablespoon (large) | 60 g | 108 kcal |
| 1 serving (medium) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| ½ cup (half) | 110 g | 198 kcal |
| 1 cup (whole) | 220 g | 396 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Full-fat strained protein cheese
What is full-fat strained protein cheese?
Full-fat strained protein cheese is a fresh cheese with moisture strained out, giving it a thick, creamy texture. It is made to be high in protein while retaining its fat, and its exact ingredients and production method can vary by product.
How is full-fat strained protein cheese different from Greek yogurt?
Full-fat strained protein cheese is a fresh cheese, while Greek yogurt is strained fermented milk. The cheese is usually firmer and more spreadable, with a distinct cheesy tang, so the two do not behave identically in dips or recipes.
Can full-fat strained protein cheese replace cream cheese in recipes?
Yes, full-fat strained protein cheese can replace cream cheese in many dips, spreads, and some baked dishes. Its tang and moisture can change the result, so blend it smooth and expect a less classic cream-cheese flavor in desserts.
What can I serve with full-fat strained protein cheese?
Full-fat strained protein cheese pairs well with crisp vegetables, olives, herbs, and toasted bread or crackers. For a quick savory spread, mix it with chopped chives or dill; for a sweeter snack, pair it with fruit and a little honey.
Can full-fat strained protein cheese be used in pasta sauce?
Yes, full-fat strained protein cheese can make a creamy pasta sauce. Stir it into the pasta off the heat with a splash of cooking water; boiling it hard may make the sauce grainy or cause it to separate.
Does full-fat strained protein cheese work in baking?
Yes, full-fat strained protein cheese works in savory bakes and can be used in some cheesecakes. Drain off excess liquid and blend it smooth first; its flavor and texture may differ from the cream cheese specified in a recipe.
How should I store full-fat strained protein cheese after opening?
Keep full-fat strained protein cheese refrigerated in a tightly closed container after opening, and follow the use-by date and storage instructions on its package. Use a clean utensil each time, and discard it if it develops an unusual smell or appearance.
Can you freeze full-fat strained protein cheese?
Yes, full-fat strained protein cheese can be frozen, but thawing may leave it grainy or watery. Freeze it only if you plan to use it later in cooked dishes, sauces, or fillings, where a change in texture matters less.
Why is full-fat strained protein cheese watery on top?
A little liquid on full-fat strained protein cheese is usually whey separating from the cheese, not automatically a sign that it has spoiled. Stir it back in for a softer texture, or pour it off if you want a thicker spread.
Is full-fat strained protein cheese suitable for people with lactose intolerance?
Not necessarily: straining does not guarantee that full-fat strained protein cheese is lactose-free. People with lactose intolerance may still have symptoms, so choose a product specifically labeled lactose-free if needed, or avoid it if it causes discomfort.
Full-fat strained protein cheese Vitamins & Minerals
Vitamins
B12
0.24µg · 10% DV
B2
0.07mg · 5% DV
Biotin
1.2µg · 4% DV
Vitamin A
28.5µg · 3% DV
Minerals
Phosphorus
66mg · 9% DV
Calcium
54mg · 5% DV
Selenium
2.7µg · 5% DV
Sodium
96mg · 4% DV
Potassium ⭐
42mg · 1% DV
Full-fat strained protein cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Full-fat strained protein cheese
To burn the 54 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 Full-fat strained protein cheese?
Full-fat strained protein cheese is a fresh dairy cheese that is drained to give it a thick, creamy consistency. It is best understood as a style of strained fresh cheese rather than a dish tied to a particular region, with a richer character than leaner fresh cheeses.
Its mild, tangy flavour and dense texture work well spread on toast, spooned into a bowl, or mixed with herbs. In Turkey it can sit alongside tomatoes, olives and bread at breakfast; elsewhere, try it with crackers or fresh vegetables as a snack or simple lunch. With 18 g of protein per 100 g, it makes a filling choice. Pair it with crisp vegetables for a lighter plate.
How Nutritious Is Full-fat strained protein 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 Full-fat strained protein 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 Full-fat strained protein cheese Contain Allergens?
Contains these allergens:
Which Diets Is Full-fat strained protein 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
Full-fat strained protein cheese Fat Profile
SATURATED
1.86g
MONOUNSATURATED
0.81g
POLYUNSATURATED
0.1g
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.