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Low-fat, fresh, high in protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Low-Fat Fresh Cheese (30 g) has 33 calories. That works out to 110 calories per 100 g. It contains 1.1 g of carbs, 4.1 g of protein, 1.2 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 11% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
33
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
4.1g
· 8% DV
Fat
1.2g
· 2% 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 14% · Protein 52% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.1 g | 8% |
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 | 33 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| 1 slice (thin) | 15 g | 17 kcal |
| 1 serving (medium) | 40 g | 44 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 2 slice (medium) | 60 g | 66 kcal |
| 1 serving (large) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (large) | 100 g | 110 kcal |
| 1 cup (chopped) | 120 g | 132 kcal |
Calculated from 110 calories per 100 g.
Low-Fat Fresh Cheese is a soft cheese made from milk with some of the fat reduced and eaten without aging. It is moist and slightly grainy, so it can be sliced, crumbled, or spread depending on its texture.
No, Low-Fat Fresh Cheese is not necessarily the same as cottage cheese. Cottage cheese typically has distinct curds in a creamy dressing, while fresh cheese may be denser and more finely textured; recipes and products vary by country.
Yes, Low-Fat Fresh Cheese can replace ricotta in fillings for pasta, pastries, and baked dishes. Drain it first if it is very moist, and expect a slightly tangier, grainier result than you would get with ricotta.
Yes, Low-Fat Fresh Cheese works well in baked fillings, savory tarts, and cheesecakes. Drain excess liquid before mixing it in, since its moisture can make pastry soggy or affect the texture of a baked dish.
Low-Fat Fresh Cheese softens when heated but may not melt into a smooth, stretchy layer. It can remain in small curds, so it is better for fillings and toppings than for recipes that rely on melted cheese.
Serve Low-Fat Fresh Cheese crumbled or spread on toast with sliced tomatoes, herbs, or cucumber. It also pairs well with fruit and honey if you prefer a sweet breakfast; drain it first if the texture is too wet.
Yes, you can freeze Low-Fat Fresh Cheese, but thawing may leave it more watery and crumbly. Use thawed cheese in cooked fillings, sauces, or baked dishes rather than expecting its original texture for spreading.
Keep Low-Fat Fresh Cheese refrigerated in its original sealed container or a clean airtight container after opening. Use a clean utensil each time, close it promptly, and follow the storage guidance and use-by date on the package.
Yes, you can make a simple fresh cheese at home by warming milk, adding an acid such as lemon juice or vinegar to separate the curds, then draining them. The result will not necessarily match the texture or fat level of a packaged product.
Low-Fat Fresh Cheese can fit into a weight-loss meal because its protein may help make a meal more filling. It does not cause weight loss on its own, so use it as part of a balanced meal rather than relying on it as a special food.
Vitamins
B12
0.27µg · 11% DV
B2
0.1mg · 8% DV
Vitamin A
36µg · 4% DV
B5
0.18mg · 4% DV
Minerals
Phosphorus
75mg · 11% DV
Calcium
96mg · 10% DV
Sodium
102mg · 4% DV
Selenium
2.4µg · 4% DV
Potassium ⭐
36mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 33 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.
Low-Fat Fresh Cheese is a soft, unripened cheese made from milk with some of its fat removed. In Turkey, yarım yağlı taze peynir is sold as a fresh, white cheese; its moist, slightly grainy texture and mild milky taste make it quite different from aged, firm cheeses.
It is often served at breakfast with bread, tomatoes, cucumber and olives, or crumbled into salads and savoury pastries. For English-speaking readers, it works much like other fresh cheeses: try it on toast, in a sandwich or alongside fruit and vegetables. It provides protein and calcium while being relatively modest in fat; a 100 g portion has 13.5 g of protein. Pair it with fresh produce for a light, satisfying meal.
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.
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.
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.
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
0.75g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.