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Traditional Turkish brined white cheese, full-fat and salty
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Iznik cheese (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0.6 g of carbs, 5.3 g of protein, 7.1 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 14% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
87
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
5.3g
· 11% DV
Fat
7.1g
· 9% 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 24% · Fat 73%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 4.44 g | 22% |
| Trans fat | 0.21 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.3 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 87 kcal |
| 1 slice (thin) | 20 g | 58 kcal |
| 1 piece (small) | 25 g | 73 kcal |
| 1 slice (thick) | 45 g | 131 kcal |
| 1 piece (medium) | 50 g | 145 kcal |
| 2 slice (medium) | 60 g | 174 kcal |
| ½ cup (diced) | 70 g | 203 kcal |
| 1 serving (large) | 75 g | 218 kcal |
| 100 g | 100 g | 290 kcal |
| 1 cup (diced) | 140 g | 406 kcal |
Calculated from 290 calories per 100 g.
Iznik cheese is a traditional Turkish brined white cheese made from milk. It is produced by setting and salting milk, so it is a processed dairy food; that does not mean it is the separately defined product known as processed cheese.
Iznik cheese typically has a savory, salty flavor and a firm-to-crumbly texture associated with brined white cheeses. Its exact saltiness and firmness can vary between makers and with how long it has been kept in brine.
Iznik cheese is a Turkish brined white cheese, while feta is a protected Greek cheese with its own production rules. Both are salty and crumbly, but their milk sources, texture, and flavor can differ; they are not identical products.
Eat Iznik cheese sliced or crumbled, such as with bread, olives, tomatoes, or cucumber. Because it is brined and can be quite salty, taste it before adding salt to a salad, sandwich, or cooked dish.
Keep Iznik cheese refrigerated in a clean, covered container. If it came in brine, keep the cheese submerged and use a clean utensil each time; discard it if you notice mold, an unpleasant smell, or other signs of spoilage.
Yes, Iznik cheese can often stand in for feta in salads, pastries, and savory fillings because both are brined white cheeses. Taste it first and adjust the added salt, since Iznik cheese may be saltier or firmer.
Yes, crumbled Iznik cheese works well as a börek filling. Drain it first, and avoid adding extra salt until you have tasted the mixture; parsley is a common addition to Turkish cheese fillings.
Yes, you can freeze Iznik cheese, although thawing may make it more crumbly or watery. Freeze it in a well-sealed portion and thaw it in the refrigerator; it is usually best afterward in cooked dishes rather than served plain.
Iznik cheese softens when heated but usually does not melt into the stretchy, smooth texture of mozzarella. Crumble it into omelets, pastries, or baked dishes, where a soft, salty cheese works better than a cheese-pull texture.
Iznik cheese is suitable during pregnancy when it is made from pasteurized milk and has been kept refrigerated. If the milk was unpasteurized or the product’s handling is uncertain, choose a clearly pasteurized option instead.
Vitamins
B12
0.33µg · 14% DV
Vitamin A
78µg · 9% DV
B2
0.1mg · 8% DV
Biotin
0.9µg · 3% DV
Minerals
Calcium
144mg · 14% DV
Sodium
330mg · 14% DV
Phosphorus
96mg · 14% DV
Zinc
0.78mg · 7% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 87 calories in 1 slice (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.
Iznik cheese is a traditional Turkish white cheese associated with the İznik region. Made from milk and matured in brine, it is full-fat and distinctly salty. In Turkey it is commonly served at breakfast with bread, olives and fresh vegetables, or offered alongside tea; it also works well crumbled into salads or used as a filling for pastries. Its firm, pleasantly yielding texture and savoury tang pair especially well with tomatoes, cucumber and herbs. It is filling, with 17.5 g of protein per 100 g, as well as substantial fat. For a lighter plate, serve a modest slice with plenty of fresh vegetables and unsalted bread.
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.
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.
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.
Contains these allergens:
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
SATURATED
4.44g
MONOUNSATURATED
1.83g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.