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Semi-fat, brined white cheese; a source of protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Harras semi-fat white cheese (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 0.9 g of carbs, 5 g of protein, 5 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
66
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
5g
· 10% DV
Fat
5g
· 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 5% · Protein 29% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.15 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 0.9 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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 66 kcal |
| 1 slice (thin) | 20 g | 44 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 1 serving (medium) | 40 g | 88 kcal |
| 1 slice (thick) | 45 g | 99 kcal |
| 1 piece (large) | 50 g | 110 kcal |
| 1 serving (large) | 60 g | 132 kcal |
| 100 g | 100 g | 220 kcal |
| 1 cup (chopped) | 150 g | 330 kcal |
Calculated from 220 calories per 100 g.
Harras semi-fat white cheese is commonly eaten cold, sliced or crumbled, with bread, olives, and fresh vegetables. Its brined, tangy character also works in salads and sandwiches; drain it before adding it to a dish.
Yes, Harras semi-fat white cheese can replace feta in many salads, pastries, and savoury fillings. The flavour and saltiness may differ, so taste it first and adjust any added salt rather than using a one-for-one seasoning assumption.
Keep Harras semi-fat white cheese refrigerated in a clean, covered container after opening. If it comes in brine, keep the cheese submerged; use clean utensils to remove portions and follow the package’s storage directions.
Yes, Harras semi-fat white cheese works well as a filling in savoury pastries, pies, and baked pasta. Crumble it and combine it with herbs or vegetables; it softens when heated but does not become a stretchy topping like mozzarella.
Yes, you can freeze Harras semi-fat white cheese, but thawing can make it crumbly or watery. Freeze it in portions and use it later in cooked dishes such as pastry fillings rather than expecting neat slices for serving.
Harras semi-fat white cheese is a brined cheese, so it can taste salty. If it is too salty for your dish, briefly soak the portion you plan to use in cold water, then drain it before cooking or serving.
Harras semi-fat white cheese softens when heated but usually does not melt into a smooth, stretchy layer. It is better suited to crumbled fillings and baked dishes than to recipes that rely on a gooey cheese topping.
You can grill Harras semi-fat white cheese, but it may soften or crumble more readily than cheeses made to hold their shape on a grill. Use thick pieces, turn them gently, and cook them briefly.
Use Harras semi-fat white cheese in omelettes, sandwiches, savoury muffins, and stuffed vegetables as well as salads. Add it toward the end of cooking in egg dishes, since it softens quickly and brings its own saltiness.
Discard Harras semi-fat white cheese if it develops an unusual sour or rotten smell, visible mold, or a slimy texture. Keep it chilled and follow the package’s use-after-opening guidance; do not taste questionable cheese to check whether it is safe.
Vitamins
B12
0.36µg · 15% DV
B2
0.09mg · 7% DV
Vitamin A
45µg · 5% DV
Biotin
0.6µg · 2% DV
Minerals
Sodium
330mg · 14% DV
Phosphorus
96mg · 14% DV
Calcium
135mg · 14% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
30mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 66 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.
Harras semi-fat white cheese is a Turkish-style white cheese made by the Harras brand and kept in brine. It has a pleasantly salty, mildly tangy flavour and a soft texture that can be sliced or crumbled. The semi-fat style offers a less rich alternative to full-fat white cheese.
In Turkey, it is a familiar breakfast choice with bread, olives and fresh vegetables, often alongside tea. It also works well crumbled over salads or used in börek and omelettes. It provides protein and calcium, with 16.5 g of protein per 100 g. Pair it with tomatoes, cucumber and herbs for a simple meal, or use a modest portion when adding it to a dish.
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.
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.
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.
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
3.15g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.