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Kalari cheese Calories
Traditional high-protein cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kalari cheese (60 g) has 192 calories. That works out to 320 calories per 100 g. It contains 1.8 g of carbs, 12.9 g of protein, 15 g of fat and 0 g of fiber. Its 228 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Kalari cheese Nutrition Facts
Selected: 1 piece (medium) · 60 g
192
KCAL / 60G
Carbs
1.8g
· 1% DV
Protein
12.9g
· 26% DV
Fat
15g
· 19% 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 4% · Protein 27% · Fat 69%
Kalari cheese nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 9.48 g | 47% |
| Trans fat | 0.54 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.9 g | 26% |
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 Kalari cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 192 kcal |
| 0.25 piece (quarter) | 15 g | 48 kcal |
| 1 slice (thin) | 25 g | 80 kcal |
| ½ piece (half) | 30 g | 96 kcal |
| 1 piece (small) | 35 g | 112 kcal |
| 1 slice (thick) | 40 g | 128 kcal |
| 1 cup (diced) | 80 g | 256 kcal |
| 1 piece (large) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (double) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Kalari cheese
What is Kalari cheese?
Kalari cheese is a traditional, minimally processed cheese from the Jammu region of India. It is made by curdling milk and is commonly pan-fried, which gives it a browned exterior and a soft, stretchy centre.
Does Kalari cheese melt when cooked?
Yes, Kalari cheese softens and becomes stretchy when heated, but it does not behave exactly like a pourable melting cheese. Pan-frying is the usual preparation: the outside browns while the centre stays soft.
What does Kalari cheese taste like?
Kalari cheese has a milky flavour with a mild tang. When pan-fried, its browned outside contrasts with a soft, stretchy middle, so its taste and texture are most distinctive when served hot.
Where does Kalari cheese come from?
Kalari cheese comes from Jammu in northern India and is associated with the region’s local food traditions. It is especially well known as the cheese used in Kalari kulcha, a popular local bread-based snack.
How do you make Kalari kulcha with Kalari cheese?
Kalari kulcha is made by serving pan-fried Kalari cheese with kulcha bread, often with chutney. The cheese is cooked until its outside browns and its inside softens, then eaten with or tucked into the bread.
Can you eat Kalari cheese without frying it?
Yes, Kalari cheese can be eaten without frying, provided it has been handled and stored safely. Frying is the more familiar way to serve it because heat brings out its browned exterior and soft, stretchy centre.
Is Kalari cheese the same as mozzarella?
No, Kalari cheese is not mozzarella, although both can become stretchy when heated. Kalari is a regional Jammu cheese traditionally pan-fried and served with bread, while mozzarella belongs to a different cheese-making tradition.
Why does Kalari cheese turn crispy outside when fried?
The surface of Kalari cheese browns as it cooks in a hot pan, while the inside softens. This contrast between a browned exterior and tender centre is a hallmark of the way the cheese is commonly prepared.
How should you store Kalari cheese after opening?
Keep opened Kalari cheese in a covered container in the refrigerator and use it promptly. Refrigerate cooked leftovers once cool, also in a covered container, and reheat them thoroughly before serving.
Can you freeze Kalari cheese?
Yes, Kalari cheese can be frozen, but thawing may change its texture and affect how it fries. Pack it airtight in portions, thaw it in the refrigerator, and expect the result to be less consistent than with fresh cheese.
Kalari cheese Vitamins & Minerals
Vitamins
B12
0.66µg · 28% DV
B2
0.21mg · 16% DV
Vitamin A
144µg · 16% DV
Biotin
1.8µg · 6% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
312mg · 31% DV
Sodium
372mg · 16% DV
Zinc
1.68mg · 15% DV
Potassium ⭐
57mg · 2% DV
Kalari cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kalari cheese
To burn the 192 calories in 1 piece (medium) (60 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 Kalari cheese?
Kalari cheese is a traditional milk cheese from the Jammu region of northern India, particularly associated with Udhampur. It is often cooked in a hot pan: the outside turns golden and lightly crisp, while the centre stays soft and stretchy. In its home region, it is also served in kalari kulcha, tucked into bread with chutney.
Outside Jammu, try it freshly pan-fried as a snack or alongside bread, salad and chutney; it can also make a hearty addition to breakfast. It is protein-rich but also fairly high in fat, with 21.5 g of protein per 100 g. A non-stick pan and little added oil keep the preparation simple, and fresh vegetables make a good counterpoint to its richness.
How Nutritious Is Kalari 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 Kalari 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 Kalari cheese Contain Allergens?
Contains these allergens:
Which Diets Is Kalari cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Kalari cheese Fat Profile
SATURATED
9.48g
MONOUNSATURATED
4.02g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.