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Light low-salt white cheese Calories
High-protein, reduced-fat, lower-sodium cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Light low-salt white cheese (30 g) has 49 calories. That works out to 163 calories per 100 g. It contains 1 g of carbs, 6 g of protein, 2.3 g of fat and 0 g of fiber. Its 147 mg of Calcium covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Light low-salt white cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
49
KCAL / 30G
Carbs
1g
· 0% DV
Protein
6g
· 12% 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 8% · Protein 49% · Fat 43%
Light low-salt white cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 1.45 g | 7% |
| Trans fat | 0.07 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6 g | 12% |
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 low-salt white cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 49 kcal |
| 1 piece (thin) | 15 g | 24 kcal |
| 1 piece (thick) | 45 g | 73 kcal |
| 1 piece (large) | 60 g | 98 kcal |
| 2 piece (medium) | 60 g | 98 kcal |
| 1 serving (large) | 75 g | 122 kcal |
| 3 piece (medium) | 90 g | 147 kcal |
| 100 g | 100 g | 163 kcal |
| 1 serving (extra large) | 120 g | 196 kcal |
Calculated from 163 calories per 100 g.
Frequently Asked Questions About Light low-salt white cheese
What is Light low-salt white cheese?
Light low-salt white cheese is a reduced-fat, lower-sodium style of white brined cheese. Its exact milk source, texture and salt level vary by brand, so it may taste milder or feel softer than a traditional full-fat white cheese.
Can Light low-salt white cheese replace feta?
Yes, Light low-salt white cheese can replace feta in many salads, pastries and cooked dishes. It is often milder and less salty, so the finished dish may need extra herbs, lemon or seasoning rather than additional salt.
How should you store Light low-salt white cheese after opening?
Keep Light low-salt white cheese refrigerated in a clean, covered container. If it came in brine, keeping it submerged helps prevent it from drying out. Follow the package’s guidance for use after opening, and discard it if you notice mold or an unusual smell.
Can you freeze Light low-salt white cheese?
Yes, you can freeze Light low-salt white cheese, but freezing may make its texture crumbly or watery after thawing. It works best afterward in cooked dishes such as pies, omelets or pasta rather than as a neatly sliced table cheese.
Does Light low-salt white cheese melt when cooked?
Light low-salt white cheese softens with heat but usually does not melt into the stretchy texture of mozzarella or cheddar. Crumbling it into a filling or spreading it evenly through a dish gives a more consistent result.
How can you make Light low-salt white cheese taste less bland?
Add fresh herbs, black pepper, chili flakes, lemon zest or a little olive oil to Light low-salt white cheese. These bring out its flavor without relying on much extra salt; it also pairs well with tomatoes, olives and cucumber.
Is Light low-salt white cheese the same as cottage cheese?
No, Light low-salt white cheese is not the same as cottage cheese. It is typically a firmer, brined cheese that can be sliced or crumbled, while cottage cheese has loose curds and a spoonable texture.
Why does Light low-salt white cheese crumble?
Light low-salt white cheese can crumble because of its moisture level and how it is made; reduced-fat versions may seem drier, too. For a less crumbly serving, cut it with a sharp knife and avoid pressing or handling it repeatedly.
Can you use Light low-salt white cheese in a Greek salad?
Yes, Light low-salt white cheese works well in a Greek-style salad with tomatoes, cucumber, olives and oregano. Since it is milder than many feta cheeses, taste the salad before adding salt or a salty dressing.
Is Light low-salt white cheese safe during pregnancy?
Light low-salt white cheese is generally suitable during pregnancy if it is made with pasteurized milk and has been stored properly. Check the package for pasteurization information, and ask your healthcare professional if the milk source or handling is unclear.
Light low-salt white cheese Vitamins & Minerals
Vitamins
B12
0.26µg · 11% DV
B2
0.08mg · 6% DV
B5
0.13mg · 3% DV
Vitamin A
22.5µg · 3% DV
Minerals
Calcium
147mg · 15% DV
Phosphorus
102mg · 15% DV
Selenium
3.9µg · 7% DV
Zinc
0.72mg · 7% DV
Sodium
102mg · 4% DV
Potassium ⭐
32mg · 1% DV
Light low-salt white cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light low-salt white cheese
To burn the 49 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 low-salt white cheese?
Light low-salt white cheese is a reduced-fat, lower-salt take on the brined white cheeses common in Turkey and the wider eastern Mediterranean. Made from milk, it is typically set into a soft or semi-firm cheese and can be sliced or crumbled. Traditional white cheeses vary by region and may be made with different kinds of milk.
Its gently tangy, milky taste works well at breakfast with tomatoes, cucumber, olives and bread, or crumbled into salads and savoury pastries. It is a protein-rich option, with 20.1 g of protein per 100 g. Pair it with fresh herbs and vegetables for a simple meal, and taste before adding extra salt.
How Nutritious Is Light low-salt 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 low-salt 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 low-salt white cheese Contain Allergens?
Contains these allergens:
Which Diets Is Light low-salt 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 low-salt white cheese Fat Profile
SATURATED
1.45g
MONOUNSATURATED
0.64g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.