Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Iole cheese Calories
Semi-hard salty cheese; good source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (thin) of Iole cheese (30 g) has 107 calories. That works out to 356 calories per 100 g. It contains 0.6 g of carbs, 7.4 g of protein, 8.3 g of fat and 0 g of fiber. Its 216 mg of Calcium covers 22% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Iole cheese Nutrition Facts
Selected: 1 slice (thin) · 30 g
107
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
7.4g
· 15% DV
Fat
8.3g
· 11% 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 28% · Fat 70%
Iole cheese nutrition facts table · 1 slice (thin) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 5.22 g | 26% |
| Trans fat | 0.24 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.4 g | 15% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Thin Slice of Iole cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thin) | 30 g | 107 kcal |
| 1 slice (thin) | 20 g | 71 kcal |
| 1 piece (small) | 25 g | 89 kcal |
| 1 slice (medium) | 30 g | 107 kcal |
| 1 piece (medium) | 40 g | 142 kcal |
| 1 slice (thick) | 45 g | 160 kcal |
| 1 serving (medium) | 50 g | 178 kcal |
| ½ cup (diced) | 56 g | 199 kcal |
| 2 slice (medium) | 60 g | 214 kcal |
| 1 serving (large) | 80 g | 285 kcal |
| 100 g | 100 g | 356 kcal |
| 1 cup (diced) | 112 g | 399 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Iole cheese
Does Iole cheese melt well?
Iole cheese can melt in hot dishes, as semi-hard cheeses often do, but its exact melting behavior may vary. Try a small amount first in a toastie or baked dish, and account for its salty flavor when seasoning.
What dishes can you make with Iole cheese?
Iole cheese works in sandwiches, omelets, toasties, and baked dishes where a salty, semi-hard cheese is welcome. Crumble or grate it over vegetables, or add slices to a sandwich for a more substantial filling.
Is Iole cheese similar to feta?
Iole cheese and feta are both salty, but they are not the same: Iole cheese is semi-hard, while feta is typically soft and crumbly. They may substitute for one another in some recipes, though the texture will change.
How should you store Iole cheese after opening?
Keep Iole cheese refrigerated in a sealed container or wrapped well after opening. Close its original packaging if you use it, and discard the cheese if you notice mold, an unpleasant smell, or a marked change in texture.
Can you freeze Iole cheese?
Yes, you can freeze Iole cheese, although thawing may make its texture drier or more crumbly. It is usually better suited to cooked dishes after freezing than to serving in slices.
Should you soak Iole cheese before eating it?
No, Iole cheese does not need soaking before you eat it. If its saltiness is too strong, briefly soaking a small piece in cold water may reduce some salt, though it can also soften the texture.
Is Iole cheese suitable for people with lactose intolerance?
Iole cheese is a dairy product, but the information available here does not establish its lactose content. People with lactose intolerance can react differently to cheeses, so use the product’s lactose information if available and follow your own tolerance.
Is Iole cheese a good choice for weight loss?
Iole cheese can fit into a weight-loss eating plan, but it is energy-dense and salty. Keep the portion modest and pair it with vegetables or another filling food rather than letting cheese make up most of the meal.
Can you eat Iole cheese during pregnancy?
Iole cheese can be eaten during pregnancy if it is made with pasteurized milk and has been stored safely. Because its milk-pasteurization status is not specified here, check the package or ask your healthcare professional before eating it.
Why does Iole cheese taste so salty?
Iole cheese is a salty, semi-hard cheese, so a pronounced salty taste is part of its described character. The perceived intensity can vary by product and serving; try a smaller amount alongside unsalted foods if it tastes too strong.
Iole cheese Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
Vitamin A
79.5µg · 9% DV
B2
0.1mg · 8% DV
Biotin
0.96µg · 3% DV
Minerals
Calcium
216mg · 22% DV
Phosphorus
141mg · 20% DV
Sodium
294mg · 13% DV
Zinc
0.93mg · 8% DV
Potassium ⭐
29mg · 1% DV
Iole cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Iole cheese
To burn the 107 calories in 1 slice (thin) (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 Iole cheese?
Iole cheese is a semi-hard, salty cheese. Its firm texture makes it easy to slice for a sandwich or cut into small pieces for a snack; the savoury saltiness also works well alongside milder foods.
It can be served at breakfast with bread and fresh vegetables, or added to toast, salads and simple cheese boards. Iole cheese provides protein and calcium, and is also relatively rich in fat; it contains 24.8 g of protein per 100 g. Pairing a modest portion with crisp vegetables or fruit balances its salty flavour and makes for a lighter plate.
How Nutritious Is Iole 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
Low
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 Iole 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 Iole cheese Contain Allergens?
Contains these allergens:
Which Diets Is Iole 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
Iole cheese Fat Profile
SATURATED
5.22g
MONOUNSATURATED
2.28g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
Compare Iole cheese
Foods Similar to Iole cheese
Have another question about Iole cheese?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.