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Hard, salty sheep's milk cheese from Italy (or Kars region)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Pecorino Cheese (30 g) has 116 calories. That works out to 387 calories per 100 g. It contains 0.9 g of carbs, 8.1 g of protein, 8.1 g of fat and 0 g of fiber. Its 330 mg of Calcium covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
116
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
8.1g
· 16% DV
Fat
8.1g
· 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 30% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.06 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.1 g | 16% |
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 | 116 kcal |
| 1 slice (thin) | 20 g | 77 kcal |
| 2 tablespoon (grated) | 20 g | 77 kcal |
| 1 serving (medium) | 40 g | 155 kcal |
| 1 slice (thick) | 50 g | 194 kcal |
| 1 serving (large) | 60 g | 232 kcal |
| 1 piece (small) | 80 g | 310 kcal |
| 1 cup (grated) | 90 g | 348 kcal |
| 100 g | 100 g | 387 kcal |
| 1 piece (large) | 120 g | 464 kcal |
| 1 pack (whole) | 200 g | 774 kcal |
Calculated from 387 calories per 100 g.
Pecorino Cheese is a firm, salty cheese made from sheep’s milk. The name refers to an Italian cheese tradition, while a Kars-made version may follow that style; the producer and aging method determine its exact character.
Pecorino Cheese is commonly grated over pasta, shaved onto salads, or served in small pieces with bread and fruit. Its strong, salty flavor means a little can go a long way, so taste the dish before adding extra salt.
Pecorino Cheese is made from sheep’s milk, while Parmesan is made from cow’s milk. Pecorino is often saltier and sharper; Parmesan tends to taste nuttier and less sharp. You can substitute one for the other, but adjust the salt in the recipe.
Yes, Pecorino Cheese is made from sheep’s milk. That milk gives it a distinctive savory flavor and a firm texture, especially after aging.
Pecorino Cheese softens and melts when heated, but it does not melt into long, stretchy strands like mozzarella. Grate it over hot pasta or baked dishes for flavor rather than relying on it as a stretchy topping.
Sometimes, but not every Pecorino Cheese rind is meant to be eaten. A natural rind may be edible, while wax, plastic, or other coatings are not; remove the rind if you cannot identify what it is.
Yes, Pecorino Cheese can replace Parmesan in many pasta dishes. Its saltier, sharper taste changes the result, so start with a little less cheese and hold back on adding salt until you taste the finished sauce.
Keep Pecorino Cheese refrigerated and wrap it so the cut surface is protected from air. Cheese paper or waxed paper inside a covered container helps limit drying; discard it if mold has spread beyond a small, removable spot.
Yes, Pecorino Cheese can be frozen, although it may become crumbly after thawing. Freeze it grated or in small portions in an airtight package, then use it in cooked dishes rather than serving it as a cheese-board slice.
No, Pecorino Cheese is a general name for sheep’s-milk cheeses, while Pecorino Romano is a specific Italian variety with its own production rules and protected origin. A Kars-made Pecorino-style cheese should not automatically be treated as Pecorino Romano.
Vitamins
B12
0.45µg · 19% DV
Vitamin A
99µg · 11% DV
B2
0.14mg · 11% DV
B5
0.15mg · 3% DV
Minerals
Calcium
330mg · 33% DV
Phosphorus
210mg · 30% DV
Sodium
540mg · 23% DV
Zinc
1.05mg · 10% DV
Potassium ⭐
30mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 116 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.
Pecorino Cheese here refers to the firm, salty cheese associated with Kars and the pecorino tradition. Pecorino is best known as an Italian family of sheep’s-milk cheeses; the name on this page points to the Kars-region version, whose flavour and texture can vary with how it is made and aged. Its savoury, concentrated taste works well in thin slices on a cheese board or with bread, and it can be grated over pasta or baked dishes. It is protein-rich but also high in fat, so a modest portion is satisfying. Pair it with fresh fruit or crisp vegetables to balance its saltiness.
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.
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.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.25g
MONOUNSATURATED
1.95g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.