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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Harras strained white cheese (30 g) has 74 calories. That works out to 245 calories per 100 g. It contains 1.3 g of carbs, 4.4 g of protein, 5.6 g of fat and 0 g of fiber. Its 135 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 30 g
74
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
4.4g
· 9% DV
Fat
5.6g
· 7% 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 7% · Protein 24% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 3.48 g | 17% |
| Trans fat | 0.2 g | |
| Sodium | 255 mg | 11% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.4 g | 9% |
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 serving (medium) | 30 g | 74 kcal |
| 1 tablespoon (thin) | 15 g | 37 kcal |
| 1 tablespoon (thick) | 25 g | 61 kcal |
| 1 serving (small) | 30 g | 74 kcal |
| 1 slice (thin) | 35 g | 86 kcal |
| 2 tablespoon (medium) | 40 g | 98 kcal |
| 1 slice (thick) | 50 g | 123 kcal |
| 1 serving (large) | 60 g | 147 kcal |
| 100 g | 100 g | 245 kcal |
| 1 cup (shredded) | 120 g | 294 kcal |
Calculated from 245 calories per 100 g.
Harras strained white cheese is a white cheese with some whey removed, giving it a thicker texture than a less-drained cheese. It can be eaten at breakfast or used in spreads, fillings, and cooked dishes.
No, Harras strained white cheese is not automatically the same as feta. Both are white cheeses, but feta is typically brined and crumbly, while strained white cheese is usually denser; their saltiness and texture can differ.
It can be used, but Harras strained white cheese may make cheesecake denser and saltier than cream cheese. Taste it first, and choose a recipe designed for a firmer, less creamy cheese for a more reliable result.
Serve Harras strained white cheese with bread, olives, tomatoes, cucumber, or fresh herbs for a simple breakfast. If you want a softer spread, mash it with a fork and mix in a little olive oil or herbs.
Yes, Harras strained white cheese can replace ricotta in savory fillings such as stuffed pasta or baked dishes. It is typically denser and may be saltier, so adjust the seasoning and expect a less delicate filling.
Harras strained white cheese softens when heated, but it does not melt and stretch like mozzarella. It works well in fillings and baked dishes where you want pockets of soft cheese rather than a stretchy topping.
Its saltiness depends on the product’s recipe, so the name alone cannot tell you how salty Harras strained white cheese is. Taste it before adding salt to a dish, especially when combining it with other seasoned ingredients.
Keep opened Harras strained white cheese refrigerated in a clean, tightly covered container. Follow the package’s storage and use-by directions, and discard it if its smell, colour, or texture changes noticeably.
Yes, Harras strained white cheese can be frozen, though thawing may make it grainier or release liquid. It is usually better to use thawed cheese in cooked fillings or baked dishes than to serve it as a fresh spread.
Use Harras strained white cheese in savoury pastries, stuffed vegetables, or a quick herb dip. For a dip, mash it with herbs and a little olive oil; taste before seasoning because the cheese may already be salty.
Vitamins
B12
0.24µg · 10% DV
B2
0.08mg · 6% DV
Vitamin A
54µg · 6% DV
Biotin
0.96µg · 3% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
93mg · 13% DV
Sodium
255mg · 11% DV
Selenium
3.6µg · 7% DV
Potassium ⭐
32mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 74 calories in 1 serving (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 strained white cheese is a packaged Turkish-style white cheese with much of its whey drained away, giving it a thick, soft texture. Its mild, tangy taste works well spread on bread or served at breakfast with tomatoes, cucumbers and olives. It can also be crumbled into salads or used as a creamy filling in savoury pastries.
It provides protein and calcium, while also being relatively rich in fat and energy. For a lighter meal, use a modest amount and pair it with fresh vegetables; its creamy texture means a little can go a long way.
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.
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 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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.48g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.17g
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.