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Light high-protein white cheese Calories
Reduced-fat, protein-rich brined white cheese; sodium varies by brand.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Light high-protein white cheese (30 g) has 51 calories. That works out to 170 calories per 100 g. It contains 0.9 g of carbs, 6.6 g of protein, 2.3 g of fat and 0 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Light high-protein white cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
51
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
6.6g
· 13% DV
Fat
2.3g
· 3% 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 7% · Protein 52% · Fat 41%
Light high-protein white cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.06 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 0.9 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 Medium Light high-protein white cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 51 kcal |
| 1 piece (small) | 20 g | 34 kcal |
| 1 slice (thin) | 20 g | 34 kcal |
| 1 serving (medium) | 30 g | 51 kcal |
| 1 slice (thick) | 35 g | 59 kcal |
| 1 piece (large) | 50 g | 85 kcal |
| 2 slice (medium) | 50 g | 85 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (diced) | 150 g | 255 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Light high-protein white cheese
Is light high-protein white cheese the same as feta?
No. Light high-protein white cheese is a reduced-fat, protein-rich brined cheese, often made in a Turkish-style white-cheese tradition. Feta is a specific Greek cheese with its own production rules, so flavor, texture and saltiness can differ.
What does light high-protein white cheese taste like?
Light high-protein white cheese tastes mildly tangy and salty, with a firm yet crumbly texture. Because it contains less fat than many traditional white cheeses, it may feel drier or less creamy, and the exact flavor varies by brand.
Can you cook with light high-protein white cheese?
Yes. Light high-protein white cheese works well crumbled into omelets, savory pastries, pasta or baked vegetables. It softens when heated but usually does not melt into a stretchy sauce, so combine it with a little yogurt or egg when you want a moist filling.
How do you use light high-protein white cheese in a salad?
Crumble light high-protein white cheese over tomato, cucumber, leafy greens or roasted vegetables. Its briny taste pairs well with lemon and olive oil, so taste the salad before adding extra salt.
Should you rinse light high-protein white cheese before eating it?
Not usually. Light high-protein white cheese is ready to eat, but if it tastes too salty, briefly rinsing or soaking it in water can reduce some surface salt. This may also soften the texture, and it does not remove all the salt in the cheese.
How long does light high-protein white cheese last after opening?
Keep light high-protein white cheese refrigerated in a clean, sealed container and follow the package guidance for use after opening. If it came in brine, keep it submerged in that brine and use a clean utensil each time.
Can light high-protein white cheese be frozen?
Yes, but freezing can make light high-protein white cheese crumbly or watery after thawing. Freeze it in a tightly sealed portion and use the thawed cheese in cooked dishes, where the texture change is less noticeable.
Is light high-protein white cheese a good choice for weight loss?
It can fit a weight-loss meal because its protein may help with fullness, but it does not cause weight loss on its own. Pair a sensible portion with vegetables or whole grains, and account for its saltiness when choosing the rest of the meal.
Is light high-protein white cheese lactose-free?
No, light high-protein white cheese should not be assumed to be lactose-free. The amount of lactose can vary with the product and how it is made; people with lactose intolerance may react, so choose a product specifically labeled lactose-free if needed.
Can you eat light high-protein white cheese every day?
Yes, light high-protein white cheese can be part of a daily diet if its salt content fits your needs. Since sodium varies between brands, compare products and balance salty cheese with less-salted foods during the day.
Light high-protein white cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.09mg · 7% DV
Vitamin A
22.5µg · 3% DV
Biotin
0.6µg · 2% DV
Minerals
Phosphorus
120mg · 17% DV
Calcium
165mg · 17% DV
Sodium
270mg · 12% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
30mg · 1% DV
Light high-protein white cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light high-protein white cheese
To burn the 51 calories in 1 piece (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 Light high-protein white cheese?
Light high-protein white cheese is a reduced-fat version of the brined white cheeses commonly eaten in Turkey. It is made by setting milk and curing the cheese in brine; the exact saltiness and texture vary by brand.
Its flavour is gently tangy and salty, and the texture can range from soft to firm and crumbly. In Turkey, it is a familiar breakfast cheese, served with tomatoes, cucumber, olives and bread, and is also used in salads and savoury pastries. For English-speaking readers elsewhere, it works much like other brined white cheeses: crumble it over vegetables or serve it with bread. It offers plenty of protein for its fat content; compare labels if you are watching salt, since sodium levels vary.
How Nutritious Is Light high-protein white 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 Light high-protein white 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 Light high-protein white cheese Contain Allergens?
Contains these allergens:
Which Diets Is Light high-protein white cheese Good For?
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
Light high-protein white cheese Fat Profile
SATURATED
1.44g
MONOUNSATURATED
0.57g
POLYUNSATURATED
0.09g
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.