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Harzer Cheese Calories
Very high protein, very low fat, German cheese variety
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Harzer Cheese (50 g) has 60 calories. That works out to 120 calories per 100 g. It contains 0.3 g of carbs, 15 g of protein, 0.3 g of fat and 0 g of fiber. Its 1.3 µg of B12 covers 52% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Harzer Cheese Nutrition Facts
Selected: 1 piece (medium) · 50 g
60
KCAL / 50G
Carbs
0.3g
· 0% DV
Protein
15g
· 30% DV
Fat
0.3g
· 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 94% · Fat 4%
Harzer Cheese nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 Medium Harzer Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 60 kcal |
| 1 slice (thin) | 20 g | 24 kcal |
| 1 piece (small) | 30 g | 36 kcal |
| 1 slice (thick) | 40 g | 48 kcal |
| 1 serving (medium) | 50 g | 60 kcal |
| 1 piece (large) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 2 piece (double) | 100 g | 120 kcal |
| 1 serving (large) | 100 g | 120 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Harzer Cheese
What is Harzer cheese?
Harzer cheese is a German sour-milk cheese associated with the Harz region. It is made from skimmed sour-milk curds, formed into small rounds or cylinders, and ripened until it develops its distinctive tangy aroma.
What does Harzer cheese taste like?
Harzer cheese tastes tangy, savory, and fairly sharp, especially when well ripened. Younger cheese is usually milder and firmer, while further ripening can make the flavor stronger and the texture softer.
How do you eat Harzer cheese?
Harzer cheese can be eaten with bread, added to a salad, or served on its own. A German-style option is to marinate it with onions and vinegar, as in Handkäse mit Musik, and serve it with bread.
Why does Harzer cheese smell so strong?
Its strong smell comes from the cultures active on the cheese as it ripens and from the breakdown of its proteins. The aroma can intensify with age; an unusual mold or spoiled texture, however, is a reason not to eat it.
Is Harzer cheese the same as Handkäse?
No. They are related German sour-milk cheeses, but the names are not interchangeable: Harzer cheese is associated with the Harz region, while Handkäse is particularly linked to Hesse and is often served with onions.
Can you eat the rind of Harzer cheese?
Usually, yes. Harzer cheese generally has no thick, hard rind to remove, and its ripened outer surface is edible. Follow the package directions, and avoid eating it if you see unexpected mold or signs of spoilage.
Can you cook or melt Harzer cheese?
Yes, Harzer cheese can be heated, but it does not melt into a smooth, stretchy sauce like some cheeses. Its very low fat content can leave it chewy or rubbery, so test a small amount before using it in a hot dish.
How should you store Harzer cheese after opening?
Keep opened Harzer cheese in a sealed container in the refrigerator. Its aroma can transfer to nearby foods, so wrap it well; use the package’s storage instructions and date to judge how long it remains suitable to eat.
Is Harzer cheese a good choice for weight loss?
Harzer cheese is high in protein and very low in fat, so it can add a filling element to a meal. It does not cause weight loss on its own, and bread, sauces, and other accompaniments also affect the meal.
Harzer Cheese Vitamins & Minerals
Vitamins
B12
1.25µg · 52% DV
B2
0.18mg · 14% DV
B5
0.6mg · 12% DV
Biotin
1µg · 3% DV
Minerals
Phosphorus
250mg · 36% DV
Calcium
300mg · 30% DV
Sodium
450mg · 20% DV
Zinc
1.25mg · 11% DV
Potassium ⭐
35mg · 1% DV
Harzer Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harzer Cheese
To burn the 60 calories in 1 piece (medium) (50 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 Harzer Cheese?
Harzer Cheese is a German sour-milk cheese associated with the Harz region, made from skimmed curds and matured in small rounds. It has a tangy, assertive aroma and a firm, sometimes slightly springy texture; it is quite unlike a mild sandwich cheese.
In Germany, it is often eaten with rye bread, onions and caraway, sometimes dressed with vinegar and oil. Elsewhere, try it sliced on bread or alongside a crisp salad and pickles. It is notably high in protein and very low in fat: per 100 g, it provides 30 g of protein and 0.5 g of fat. Its bold flavor pairs well with fresh, sharp accompaniments.
How Nutritious Is Harzer Cheese?
Nutrient density
Very 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 Harzer 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 Harzer Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Harzer 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
Harzer Cheese Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.