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White Cheese Calories
Classic Mediterranean cheese, high in protein and calcium
CALORIES
GI
POTASSIUM
FIBER
White Cheese Nutrition Facts
Selected: 100 g
270
KCAL / 100G
Carbs
2.5g
· 4%
Protein
17g
· 25%
Fat
21g
· 71%
Fiber
0g
White Cheese Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
Vitamin A
250µg · 28% DV
B2
0.35mg · 27% DV
B5
0.5mg · 10% DV
Minerals
Sodium
1200mg · 52% DV
Calcium
500mg · 50% DV
Phosphorus
350mg · 50% DV
Zinc
3mg · 27% DV
White Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White 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 White Cheese Contain Allergens?
Contains these allergens:
Which Diets Is White Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White Cheese Fat Profile
SATURATED
13g
MONOUNSATURATED
5g
POLYUNSATURATED
1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to White Cheese
White Cheese — Frequently Asked Questions
Is white cheese better on its own or as part of a meal?
It can be eaten alone, but it works better in a balanced meal with foods like tomatoes, cucumbers, olives, eggs, or whole grains. Pairing it this way can make the meal more filling and varied.
Does white cheese melt well when cooked?
That depends on its moisture and how it was made; some white cheeses soften with heat without becoming fully stretchy. It usually works well in baked dishes, omelets, and pastries.
How should white cheese be stored after opening?
After opening, keep it refrigerated in a sealed container. If it comes in brine, storing it in some of that liquid can help prevent drying out and preserve flavor.
Can white cheese be frozen?
Yes, but freezing often changes the texture and makes it more crumbly or dry after thawing. For that reason, thawed cheese is usually better in cooked dishes than in fresh salads.
Why does white cheese sometimes taste very salty, and can that be reduced?
Many white cheeses are matured or stored in brine, which makes them saltier. A short soak in water can reduce some of the salt, though it may also slightly affect texture and flavor.
Is white cheese better before or after a workout?
Because it provides protein, it can fit well into a post-workout meal or snack. Before exercise, it is often easier to tolerate when paired with a carbohydrate source such as bread or fruit rather than eaten alone.
Does eating white cheese at night cause weight gain?
No single food causes weight gain just because of the time you eat it; overall intake matters more. Still, portion size is worth watching because white cheese is relatively rich and savory.
Is white cheese always a problem for people with lactose sensitivity?
Not always; some people tolerate aged or fermented cheeses better than milk. Tolerance varies a lot, so starting with a small amount is the safest approach.
How does white cheese compare with cottage cheese or curd cheese?
White cheese usually has a saltier, firmer, and richer profile, while cottage or curd-style cheeses are often milder and softer. The better choice depends on whether you want a stronger table cheese or a lighter mixing cheese.
Who should be careful with white cheese?
People with a dairy allergy should avoid it because it contains milk allergens. Those who need to limit sodium or saturated fat may also want to watch portion size and frequency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.