Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Spicy cheese spread with protein and calcium; high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Glazed Kopanisti Cheese (20 g) has 66 calories. That works out to 330 calories per 100 g. It contains 2.8 g of carbs, 3.6 g of protein, 4.6 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 12% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 20 g
66
KCAL / 20G
Carbs
2.8g
· 1% DV
Protein
3.6g
· 7% DV
Fat
4.6g
· 6% 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 17% · Protein 21% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 2.82 g | 14% |
| Trans fat | 0.14 g | |
| Sodium | 290 mg | 13% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 3.6 g | 7% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 66 kcal |
| 1 teaspoon (small) | 5 g | 17 kcal |
| 1 ounce (medium) | 28 g | 92 kcal |
| 1 serving (small) | 30 g | 99 kcal |
| 2 tablespoon (double) | 40 g | 132 kcal |
| 1 serving (medium) | 60 g | 198 kcal |
| 100 g | 100 g | 330 kcal |
| 1 serving (large) | 100 g | 330 kcal |
| 1 pack (large) | 150 g | 495 kcal |
Calculated from 330 calories per 100 g.
Glazed Kopanisti cheese is a processed cheese product combining Kopanisti-style cheese with a glaze. Kopanisti is a soft, pungent cheese spread traditionally associated with Greece; the glaze and its ingredients can vary by product.
Glazed Kopanisti cheese is typically salty, tangy, and peppery, with a strong aroma. The glaze may add sweetness or another flavor that softens the sharpness, so the balance varies between products.
Serve glazed Kopanisti cheese as a spread or part of a meze board. It goes well with bread, crackers, or crunchy vegetables; its bold flavor means a little can go a long way.
Kopanisti is a Greek cheese traditionally associated with the Cyclades islands, especially Mykonos. Glazed Kopanisti cheese is a product variation, so its place of manufacture may differ from the cheese’s traditional regional roots.
No, glazed Kopanisti cheese is not the same as feta. Kopanisti is known for its soft, spreadable texture and pungent, often peppery flavor, while feta is generally a crumbly brined cheese; the glaze further distinguishes this product.
There is no single standard glaze recipe for glazed Kopanisti cheese. The coating may use different sweet or savory ingredients, so the product’s ingredient list is the reliable way to identify what its particular glaze contains.
Yes, you can add glazed Kopanisti cheese to warm dishes, sauces, or roasted vegetables. Heat makes the spread softer and can intensify its pungent flavor, so start with a small amount and taste before adding extra salt.
Keep glazed Kopanisti cheese refrigerated in a tightly closed container after opening. Use a clean utensil each time and follow the package’s storage directions to help preserve its texture and prevent it from picking up other odors.
You can freeze glazed Kopanisti cheese, but thawing may make its spreadable texture grainy or separated. Refrigerating it and following the package’s guidance is usually a better choice if you want to keep its original consistency.
People with high blood pressure may need to limit glazed Kopanisti cheese because it can be high in sodium. The right amount depends on individual health needs and the rest of the diet, so ask a doctor or dietitian for personalized advice.
Vitamins
B12
0.28µg · 12% DV
B2
0.06mg · 5% DV
Vitamin A
42µg · 5% DV
B5
0.08mg · 2% DV
Minerals
Sodium
290mg · 13% DV
Calcium
104mg · 10% DV
Phosphorus
72mg · 10% DV
Selenium
3µg · 5% DV
Potassium ⭐
24mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 66 calories in 1 tablespoon (medium) (20 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.
Glazed Kopanisti Cheese is a coated version of kopanisti, a soft, pungent cheese spread associated with Greece’s Aegean islands, especially the Cyclades. Traditionally made with sheep’s or goat’s milk, kopanisti is known for its spicy, savoury character; the glaze adds another layer of flavour and texture.
In Greece it is often served as part of a meze spread, with bread or alongside fresh vegetables. It also works as a bold spread on toast or crackers. The cheese provides protein and calcium, but it is high in sodium, so a small serving alongside unsalted bread, cucumber or tomato is a good way to keep the plate balanced.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
2.82g
MONOUNSATURATED
1.28g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.