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Kalar Cheese Calories
Rich in protein and calcium, salty and dense traditional Iraqi cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Kalar Cheese (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 0.8 g of carbs, 6.6 g of protein, 7.8 g of fat and 0 g of fiber. Its 222 mg of Calcium covers 22% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Kalar Cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
99
KCAL / 30G
Carbs
0.8g
· 0% DV
Protein
6.6g
· 13% DV
Fat
7.8g
· 10% 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 26% · Fat 71%
Kalar Cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 4.95 g | 25% |
| Trans fat | 0.06 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.6 g | 13% |
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 Slice of Kalar Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 99 kcal |
| 1 slice (thin) | 20 g | 66 kcal |
| 1 serving (medium) | 40 g | 132 kcal |
| 1 slice (thick) | 50 g | 165 kcal |
| 1 piece (small) | 60 g | 198 kcal |
| 1 serving (large) | 80 g | 264 kcal |
| 100 g | 100 g | 330 kcal |
| 1 piece (large) | 100 g | 330 kcal |
| 1 cup (diced) | 120 g | 396 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Kalar Cheese
What is Kalar Cheese?
Kalar Cheese is a traditional Iraqi cheese known for its dense texture and salty flavor. It is eaten in slices or pieces and can also be added to dishes; recipes and production methods may vary.
Where does Kalar Cheese come from?
Kalar Cheese is associated with Iraq and Iraqi food traditions. The name refers to a regional style of cheese, but the exact recipe and production practices can differ between makers.
What milk is Kalar Cheese made from?
The milk used for Kalar Cheese can vary by producer and recipe, so it is not safe to assume that every version uses the same type. Ask the maker or check the product information if the milk source matters to you.
What does Kalar Cheese taste like?
Kalar Cheese tastes distinctly salty, milky, and rich, with a dense texture. Saltiness can vary from one version to another, so taste it before adding it to a recipe and adjust any extra salt accordingly.
How is Kalar Cheese traditionally eaten?
Kalar Cheese is commonly eaten in slices or small pieces, often alongside bread and fresh foods. Its firm texture makes it easy to serve without cooking, while its saltiness pairs well with comparatively mild accompaniments.
Can you cook with Kalar Cheese?
Yes, Kalar Cheese can be added to cooked dishes, either crumbled or grated. Add it toward the end when practical, taste the dish afterward, and hold back on extra salt because the cheese can season the food on its own.
Does Kalar Cheese melt well?
Kalar Cheese may soften when heated, but it may not melt into a smooth, stretchy sauce. Try a small amount first if a recipe depends on its melting behavior, and consider using it as a salty topping or filling instead.
How can you make Kalar Cheese less salty?
Briefly soaking Kalar Cheese in cold water may reduce its saltiness. Check a piece after a short soak, since leaving it submerged too long can weaken its flavor and texture; drain it well before serving.
How should you store Kalar Cheese after opening?
Keep Kalar Cheese refrigerated in a covered container. If it was sold in brine, keep it in contact with the brine and follow the package directions; discard it if you notice mold or signs of spoilage.
Can you freeze Kalar Cheese?
Yes, you can freeze Kalar Cheese, though thawing may make it drier or more crumbly. Freeze it in small, airtight portions and use the thawed cheese in cooked dishes, where a change in texture is less noticeable.
Kalar Cheese Vitamins & Minerals
Vitamins
B12
0.39µg · 16% DV
Vitamin A
78µg · 9% DV
B2
0.11mg · 8% DV
B5
0.15mg · 3% DV
Minerals
Calcium
222mg · 22% DV
Phosphorus
147mg · 21% DV
Sodium
360mg · 16% DV
Zinc
0.96mg · 9% DV
Potassium ⭐
27mg · 1% DV
Kalar Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kalar Cheese
To burn the 99 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.
What is Kalar Cheese?
Kalar cheese is a traditional Iraqi cheese associated with Kurdish cuisine. Made from milk and pressed into a firm, dense form, it is typically cut into slices rather than spread. Its savoury, salty character makes it a distinctive choice for a simple meal.
In Iraq, it can be served at breakfast with bread and fresh vegetables; elsewhere, it also works well on a cheese board or tucked into flatbread. Kalar cheese is rich in protein and calcium, and its dense texture makes a modest portion feel substantial. Pair it with tomatoes, cucumber or herbs to balance its saltiness, or use a smaller amount alongside other ingredients.
How Nutritious Is Kalar 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 Kalar 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 Kalar Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Kalar 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
Kalar Cheese Fat Profile
SATURATED
4.95g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.