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Harzerkäse cheese Calories
Very high-protein, very low-fat fermented cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Harzerkäse 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 135 mg of Phosphorus covers 19% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Harzerkäse 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%
Harzerkäse cheese nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0.01 g | |
| Sodium | 240 mg | 10% |
| 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 Harzerkäse cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 38 kcal |
| 1 slice (thin) | 15 g | 19 kcal |
| ½ piece (half) | 25 g | 32 kcal |
| 1 slice (thick) | 25 g | 32 kcal |
| 1 piece (medium) | 50 g | 63 kcal |
| 1 serving (medium) | 60 g | 76 kcal |
| 1 piece (large) | 80 g | 101 kcal |
| 1 cup (diced) | 90 g | 113 kcal |
| 100 g | 100 g | 126 kcal |
| 1 serving (large) | 100 g | 126 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Harzerkäse cheese
What is Harzerkäse cheese?
Harzerkäse cheese is a German sour-milk cheese made from skimmed or low-fat curd and matured for flavour. It is commonly sold in small rolls and is known for its firm texture, strong aroma and high protein content.
What does Harzerkäse cheese taste like?
Harzerkäse cheese tastes tangy, savoury and slightly sharp, with a stronger flavour as it matures. Its aroma can be quite pungent, which is characteristic of the cheese rather than proof that it has spoiled.
How do you eat Harzerkäse cheese?
Harzerkäse cheese is often eaten cold, sliced or broken into pieces with rye bread, mustard, onion or caraway. It also works as a savoury snack; letting it sit briefly out of the refrigerator can soften its texture.
How is Harzerkäse cheese made?
Harzerkäse cheese is made by draining and shaping soured milk curd, then allowing it to mature. The curd is typically low in fat, and ripening develops the cheese’s distinctive aroma and firmer outer layer.
Why does Harzerkäse cheese smell so strong?
Harzerkäse cheese gets its strong smell from compounds produced as it ripens. The aroma may intensify with age, so keep the cheese wrapped or in a sealed container to prevent the smell from spreading to other foods.
Does Harzerkäse cheese melt well?
No, Harzerkäse cheese does not melt into a smooth, stretchy layer like many melting cheeses. It softens when heated and may hold its shape, so crumbling it into a hot dish usually works better than using it for a cheese pull.
Is the rind on Harzerkäse cheese edible?
Yes, the matured outer surface of Harzerkäse cheese is generally edible and is part of the cheese. Follow any package instructions to remove it, and do not eat portions that show unexpected mould or signs of spoilage.
How should you store Harzerkäse cheese after opening?
Store opened Harzerkäse cheese in the refrigerator, tightly wrapped or in a sealed container. Keep it separate from foods that readily absorb odours, and follow the package guidance for how long to use it after opening.
Is Harzerkäse cheese low in lactose?
Harzerkäse cheese may contain less lactose than fresh dairy products because it is fermented and matured, but it is not guaranteed to be lactose-free. People with lactose intolerance can react differently, so check the product information and try only a small amount if appropriate.
Can Harzerkäse cheese help you feel full while losing weight?
Harzerkäse cheese can add substantial protein to a meal with little fat, which may help make that meal more satisfying. Pair it with filling foods such as vegetables or whole-grain bread rather than relying on the cheese alone.
Harzerkäse cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.1mg · 8% DV
B5
0.14mg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Phosphorus
135mg · 19% DV
Sodium
240mg · 10% DV
Selenium
4.2µg · 8% DV
Zinc
0.66mg · 6% DV
Potassium ⭐
29mg · 1% DV
Harzerkäse cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harzerkäse 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 Harzerkäse cheese?
Harzerkäse cheese is a German sour-milk cheese associated with the Harz region. It is made from skimmed milk curd, shaped into small rounds and left to ripen. The result is tangy and quite aromatic, with a firm, slightly springy texture that can soften as it matures.
In Germany, it is often eaten with bread, onions or mustard, and can be served as a simple snack or part of a light meal. Its nutritional profile is unusual for cheese: it is very high in protein and exceptionally low in fat, with 30 g of protein per 100 g. Try a small piece with rye bread, crisp vegetables or a sharp condiment; its assertive flavour means a little can go a long way.
How Nutritious Is Harzerkäse 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 Harzerkäse 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 Harzerkäse cheese Contain Allergens?
Contains these allergens:
Which Diets Is Harzerkäse 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
Harzerkäse cheese Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.