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Harz cheese Calories
High-protein, very low-fat fermented cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Harz cheese (30 g) has 38 calories. That works out to 126 calories per 100 g. It contains 0.2 g of carbs, 9 g of protein, 0.2 g of fat and 0 g of fiber. Its 156 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Harz cheese Nutrition Facts
Selected: 1 piece (small) · 30 g
38
KCAL / 30G
Carbs
0.2g
· 0% DV
Protein
9g
· 18% DV
Fat
0.2g
· 0% 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 2% · Protein 93% · Fat 5%
Harz cheese nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 246 mg | 11% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 9 g | 18% |
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 Small Harz cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 38 kcal |
| 1 piece (mini) | 20 g | 25 kcal |
| 1 piece (medium) | 50 g | 63 kcal |
| 2 piece (double) | 60 g | 76 kcal |
| 1 piece (large) | 80 g | 101 kcal |
| 3 piece (triple) | 90 g | 113 kcal |
| 100 g | 100 g | 126 kcal |
| 1 serving (whole) | 100 g | 126 kcal |
| 1 cup (diced) | 110 g | 139 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Harz cheese
What is Harz cheese?
Harz cheese is a German sour-milk cheese made from skimmed milk curd and ripened until it develops a firm texture and distinctive aroma. It is also known as Harzer Käse.
Where does Harz cheese come from?
Harz cheese is associated with Germany’s Harz region, where this traditional sour-milk cheese became well known. Today, the name refers to a German cheese style rather than only cheese made in one specific village.
What does Harz cheese taste like?
Harz cheese tastes tangy and savory, with a stronger aroma as it ripens. Younger cheese is generally milder, while a more mature piece has a firmer texture and a more pronounced flavor.
How do you serve Harz cheese?
Serve Harz cheese on bread, in salads, or with onions and a vinegar-and-oil dressing. A traditional German preparation pairs it with rye bread; caraway is also a common seasoning.
What is “Handkäse mit Musik” made with Harz cheese?
“Handkäse mit Musik” is a German dish of sour-milk cheese served with a marinade of onions, vinegar, oil, and seasonings. The name refers to the dish, not to an ingredient or musical accompaniment.
Why does Harz cheese smell so strong?
Harz cheese gets its strong smell from the cultures that develop on its surface as it ripens. The aroma can intensify with age, so smell alone does not establish that the cheese has spoiled.
Can you cook with Harz cheese?
Yes, Harz cheese can be added to warm dishes, but it does not melt into a smooth, stretchy topping. It softens with heat and may turn rubbery, so it works better crumbled into a dish than used like melting cheese.
How long does Harz cheese keep after opening?
Keep opened Harz cheese refrigerated in a tightly sealed container and follow the date and storage instructions on its package. Sealing it well also helps prevent its strong aroma from transferring to other foods.
What can I use instead of Harz cheese?
For a similar tangy, lean cheese, try another German sour-milk cheese such as Handkäse. Low-fat cottage cheese can work in some recipes, but it is softer and milder, so the result will not taste quite the same.
Can you freeze Harz cheese?
Yes, you can freeze Harz cheese, but thawing may make it drier or crumbly. Use thawed cheese in cooked dishes rather than expecting it to retain the texture of fresh cheese.
Harz cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.11mg · 8% DV
B5
0.15mg · 3% DV
Biotin
0.6µg · 2% DV
Minerals
Phosphorus
156mg · 22% DV
Sodium
246mg · 11% DV
Zinc
0.75mg · 7% DV
Selenium
3.6µg · 7% DV
Potassium ⭐
29mg · 1% DV
Harz cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harz cheese
To burn the 38 calories in 1 piece (small) (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 Harz cheese?
Harz cheese is a German sour-milk cheese associated with the Harz region. It is made from skimmed sour-milk quark and commonly sold in small rounds; some versions are flavoured with caraway. Its aroma is assertive, while the taste is tangy and savoury. The texture can be firm when young and softer as it matures.
In Germany, it is often eaten on bread, sometimes with onion or mustard. Elsewhere, try it on rye or other hearty bread, or serve a small piece alongside milder cheeses, sliced vegetables or a crisp salad. Harz cheese is notably high in protein and very low in fat, with about 30 g of protein per 100 g. Its distinctive flavour is concentrated, so a little goes a long way.
How Nutritious Is Harz 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 Harz 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 Harz cheese Contain Allergens?
Contains these allergens:
Which Diets Is Harz cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Harz cheese Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.