2 tablespoon (medium) of Light strained cheese (40 g) has 34 calories. That works out to 85 calories per 100 g. It contains 1.4 g of carbs, 5.4 g of protein, 0.7 g of fat and 0 g of fiber. Its 128 mg of Calcium covers 13% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Light strained cheese?

Light strained cheese is a fresh cheese drained to give it a thick, compact texture; the light version is made with less fat. It tastes mild with a gentle tang, and can be smooth or slightly crumbly. In Turkey, it is commonly eaten at breakfast on bread, alongside olives and fresh vegetables, or seasoned with herbs. It also works well in sandwiches and savoury pastries. For English-speaking readers elsewhere, it can be used much like a soft fresh cheese spread. It is relatively high in protein and low in fat, with 13.5 g of protein per 100 g. Pair it with tomatoes, cucumber or herbs for a simple, lighter meal.

Light strained cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

13.5g

· 27% DV

Fat

1.8g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 17% · Protein 64% · Fat 19%

Light strained cheese Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.22mg · 17% DV

0.6mg · 12% DV

Biotin

2.5µg · 8% DV

Minerals

Calcium

320mg · 32% DV

Phosphorus

210mg · 30% DV

Sodium

340mg · 15% DV

Selenium

7µg · 13% DV

How Nutritious Is Light strained cheese?

Nutrient density

High

70/ 100

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

52/ 100

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.

Light strained cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Light strained cheese

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Light strained 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 Light strained cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Light strained 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

Light strained cheese Fat Profile

SATURATED

1.1g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Light strained cheese

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Light strained cheese vs Tzatziki25 kcal more per 100 g

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Light strained cheese vs Cheddar Cheese317 kcal fewer per 100 g

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Light strained cheese vs Tulum Cheese285 kcal fewer per 100 g

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Light strained cheese vs Milk21 kcal more per 100 g

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Foods Similar to Light strained cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About Light strained cheese

What is light strained cheese?

Light strained cheese is a fresh, strained dairy cheese made in a lower-fat style than its regular counterpart. It is typically dense and mildly tangy, and its exact smoothness and saltiness can vary between products.

How can you use light strained cheese?

You can spread light strained cheese on toast, add it to sandwiches, or serve it with vegetables and herbs. Its thick texture also works in savory fillings and dips, though you may need to adjust other ingredients if the cheese is especially moist.

Is light strained cheese the same as cream cheese?

No. Light strained cheese is generally denser and less rich than cream cheese, which has a smoother, creamier texture. They can sometimes replace one another in a recipe, but the finished dish may be less rich or have a different consistency.

Can light strained cheese replace cottage cheese?

Yes, light strained cheese can replace cottage cheese in many recipes, but it is usually more compact and may contain more moisture. For baking or fillings, adjust the recipe’s liquid and seasonings to suit the cheese’s texture and taste.

Can you cook or bake with light strained cheese?

Yes, light strained cheese can be used in baked dishes, savory pastries, and some cheesecakes. Because it is lower in fat than richer cheeses, it may produce a less creamy result; recipes designed for strained fresh cheese are the most reliable choice.

How should you store light strained cheese after opening?

Keep light strained cheese refrigerated in a tightly covered container and use a clean utensil each time. Follow the package’s guidance for how soon to finish it after opening, and discard it if you notice mold, an unusual smell, or a marked change in appearance.

Can you freeze light strained cheese?

Yes, but freezing can make light strained cheese watery or grainy after thawing. Thawed cheese is usually better suited to cooked fillings, sauces, or baked dishes than to spreading or eating plain.

How is light strained cheese different from Greek yogurt?

Light strained cheese is a fresh cheese, while Greek yogurt is strained yogurt; they differ in flavor, texture, and how they behave in recipes. You can swap one for the other in some dips, but the result may taste tangier or feel less creamy.

Does light strained cheese melt when heated?

Light strained cheese usually softens when heated but may not melt into a smooth, stretchy layer like mozzarella. It works better in fillings and baked mixtures than as a standalone topping when you want an elastic cheese pull.

Is light strained cheese filling?

Yes, light strained cheese can make a snack or meal feel more filling because it provides protein and has a dense texture. Pairing it with bread, fruit, or vegetables makes it easy to turn into a more substantial plate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026