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High-protein Kasseri cheese Calories
A protein-enriched, semi-hard, salty cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of High-protein Kasseri cheese (30 g) has 93 calories. That works out to 310 calories per 100 g. It contains 0.6 g of carbs, 9 g of protein, 6 g of fat and 0 g of fiber. Its 150 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
High-protein Kasseri cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
93
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
9g
· 18% DV
Fat
6g
· 8% 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 3% · Protein 39% · Fat 58%
High-protein Kasseri cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.18 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 0.6 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 Medium High-protein Kasseri cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 93 kcal |
| 1 piece (small) | 20 g | 62 kcal |
| 1 slice (thin) | 20 g | 62 kcal |
| 1 ounce (medium) | 28.4 g | 88 kcal |
| 1 slice (thick) | 30 g | 93 kcal |
| 1 serving (medium) | 40 g | 124 kcal |
| 1 piece (large) | 50 g | 155 kcal |
| 100 g | 100 g | 310 kcal |
| 1 cup (shredded) | 132 g | 409 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About High-protein Kasseri cheese
What is high-protein Kasseri cheese?
High-protein Kasseri cheese is a protein-enriched version of Kasseri, a semi-hard cheese associated with Greek cuisine. Traditional Kasseri is made mainly from sheep’s milk, sometimes blended with goat’s milk; the way extra protein is added can vary by product.
How is high-protein Kasseri cheese different from regular Kasseri?
High-protein Kasseri cheese contains more protein than regular Kasseri, while its flavor and texture depend on the recipe and producer. Check the ingredient list to see how the protein enrichment is achieved; it may not melt or taste exactly like traditional Kasseri.
Does high-protein Kasseri cheese melt well?
Yes, high-protein Kasseri cheese softens and melts when heated, though some versions may be less stretchy than traditional Kasseri. Use it in toasties, baked dishes, or pan-fried recipes, and test a small piece first if you need a smooth melt.
How do you use high-protein Kasseri cheese in cooking?
High-protein Kasseri cheese works well sliced into sandwiches, grated over baked dishes, or added to omelets. Its savory, salty flavor stands out, so pair it with milder ingredients and taste the dish before adding extra salt.
Can high-protein Kasseri cheese be used for saganaki?
Yes, you can pan-fry high-protein Kasseri cheese for a saganaki-style dish. Cut it into a sturdy slice and cook it briefly in a hot pan; protein-enriched versions can behave differently from traditional Kasseri, so avoid overheating.
What does high-protein Kasseri cheese taste like?
High-protein Kasseri cheese is typically salty, savory, and mildly tangy, with a buttery note. Traditional Kasseri has an elastic, semi-hard texture; protein enrichment can make the finished cheese firmer or less stretchy, depending on the product.
Can high-protein Kasseri cheese replace mozzarella?
High-protein Kasseri cheese can replace mozzarella when you want a saltier, more savory flavor, such as in a baked sandwich or casserole. It is not an exact swap: mozzarella is usually milder and may melt more smoothly.
How should you store high-protein Kasseri cheese after opening?
Keep high-protein Kasseri cheese refrigerated in an airtight container or tightly wrapped after opening. This helps prevent it from drying out or absorbing other food odors; follow the package’s storage directions and use it by the stated date.
Can you freeze high-protein Kasseri cheese?
Yes, high-protein Kasseri cheese can be frozen, but thawing may make its texture crumbly or dry. Freeze it in a well-sealed portion and use the thawed cheese in cooked dishes rather than serving it as a fresh cheese board slice.
Is high-protein Kasseri cheese suitable for people with lactose intolerance?
Not necessarily; high-protein Kasseri cheese should not be assumed to be lactose-free. Aging can reduce lactose in cheese, but the amount varies by product, so check its specific information and choose according to your own tolerance.
High-protein Kasseri cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.11mg · 8% DV
Vitamin A
54µg · 6% DV
Biotin
0.9µg · 3% DV
Minerals
Phosphorus
150mg · 21% DV
Calcium
210mg · 21% DV
Sodium
285mg · 12% DV
Zinc
1.05mg · 10% DV
Potassium ⭐
30mg · 1% DV
High-protein Kasseri cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein Kasseri cheese
To burn the 93 calories in 1 piece (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.
What is High-protein Kasseri cheese?
High-protein Kasseri cheese is a protein-enriched take on Kasseri, a semi-hard cheese associated with Greece. Traditional Kasseri is made mainly from sheep’s milk, sometimes with goat’s milk; the exact ingredients of a high-protein version can vary by producer. It is typically salty, mildly tangy and supple, with a satisfying, savoury flavour.
In Greece it may be served at the table or used in cooking, while elsewhere it works well in sandwiches, toasties and baked dishes. It is a protein-dense cheese, but also rich in fat and salt; it provides 30 g of protein per 100 g. Pair a modest portion with tomatoes, cucumber or other fresh vegetables for a lighter meal, or use it sparingly where its bold, salty flavour can stand out.
How Nutritious Is High-protein Kasseri cheese?
Nutrient density
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.
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 High-protein Kasseri 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 High-protein Kasseri cheese Contain Allergens?
Contains these allergens:
Which Diets Is High-protein Kasseri cheese Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
High-protein Kasseri cheese Fat Profile
SATURATED
3.6g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.