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Low-salt fresh white cheese Calories
Source of protein and calcium, lower in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-salt fresh white cheese (30 g) has 75 calories. That works out to 250 calories per 100 g. It contains 0.8 g of carbs, 4.2 g of protein, 5.9 g of fat and 0 g of fiber. Its 0.3 µg of B12 covers 14% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Low-salt fresh white cheese Nutrition Facts
Selected: 1 serving (medium) · 30 g
75
KCAL / 30G
Carbs
0.8g
· 0% DV
Protein
4.2g
· 8% DV
Fat
5.9g
· 8% 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 4% · Protein 23% · Fat 73%
Low-salt fresh white cheese nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 3.66 g | 18% |
| Trans fat | 0.17 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.2 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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How Many Calories in 1 Serving of Low-salt fresh white cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 75 kcal |
| 1 piece (extra small) | 15 g | 38 kcal |
| 1 piece (small) | 25 g | 63 kcal |
| 1 slice (thick) | 35 g | 88 kcal |
| 1 serving (large) | 50 g | 125 kcal |
| 2 slice (medium) | 60 g | 150 kcal |
| 1 serving (extra large) | 75 g | 188 kcal |
| 100 g | 100 g | 250 kcal |
| 1 cup (diced) | 120 g | 300 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Low-salt fresh white cheese
Is low-salt fresh white cheese good for you?
Low-salt fresh white cheese provides protein and calcium, while offering less sodium than saltier cheese options. It can fit into a balanced meal, but it is still a source of sodium, so the serving size and the product label matter if you are limiting salt.
How is low-salt fresh white cheese different from feta?
Low-salt fresh white cheese is a broad style of fresh white cheese, while feta is a specific brined cheese with a protected regional identity. Low-salt versions usually taste milder; their texture and exact ingredients depend on how the cheese is made.
Can low-salt fresh white cheese be used in cooking?
Yes, low-salt fresh white cheese works well in omelets, baked dishes, and savory pastries. It tends to soften or crumble rather than melt into long, stretchy strands, so add it for flavor and texture rather than expecting a mozzarella-like finish.
How should you store low-salt fresh white cheese after opening?
Keep low-salt fresh white cheese refrigerated in a clean, covered container after opening, and follow the storage directions on its package. Use clean utensils to serve it, and discard it if you notice mold, an unusual smell, or a change in texture.
Can low-salt fresh white cheese be frozen?
Yes, low-salt fresh white cheese can be frozen, but freezing may make it crumbly or watery after thawing. It is usually better suited to cooked dishes such as pastries or omelets after thawing than to salads or cheese boards.
Does low-salt fresh white cheese melt?
Low-salt fresh white cheese usually softens and may crumble when heated rather than melting into a stretchy layer. It is useful in fillings and baked recipes, but it is not the best choice when you want the pull of a melting cheese.
Can you eat low-salt fresh white cheese during pregnancy?
Yes, low-salt fresh white cheese can be eaten during pregnancy if it is made with pasteurized milk and kept refrigerated. Avoid cheese made from unpasteurized milk, and follow local food-safety guidance because fresh cheeses need careful handling.
Is low-salt fresh white cheese suitable for people with lactose intolerance?
Low-salt fresh white cheese may contain lactose because it is made from milk. People with lactose intolerance can have symptoms such as bloating, and tolerance varies; check whether the product is specifically labeled lactose-free if that is important to you.
What goes well with low-salt fresh white cheese?
Low-salt fresh white cheese pairs well with tomatoes, cucumber, herbs, olives, and whole-grain bread. Since its flavor is mild, fresh herbs, black pepper, or a drizzle of olive oil can add character without relying on extra salt.
How can you make low-salt fresh white cheese taste saltier?
Add flavor to low-salt fresh white cheese with herbs, black pepper, olives, or a little olive oil rather than immediately adding salt. Crumbling it into a seasoned salad or pastry filling can also distribute its mild flavor more evenly.
Low-salt fresh white cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.11mg · 8% DV
Vitamin A
54µg · 6% DV
B5
0.15mg · 3% DV
Minerals
Calcium
126mg · 13% DV
Phosphorus
84mg · 12% DV
Selenium
4.2µg · 8% DV
Sodium
135mg · 6% DV
Potassium ⭐
30mg · 1% DV
Low-salt fresh white cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-salt fresh white cheese
To burn the 75 calories in 1 serving (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 Low-salt fresh white cheese?
Low-salt fresh white cheese is a soft, moist cheese made from milk, with less salt than many brined white cheeses. Its gently tangy, milky flavour and crumbly texture suit a simple breakfast, or it can be scattered over salads, tucked into sandwiches and wraps, or stirred into savoury fillings. In Turkey, fresh white cheese is a familiar breakfast-table staple, often served with bread, tomatoes and olives; elsewhere, it works much like a mild feta-style cheese, though it is generally less salty.
It provides protein and calcium, and its lower-sodium character can make it a useful choice for people who prefer a less salty cheese. It contains 14 g of protein per 100 g. Pair it with crisp vegetables and herbs, or crumble a modest amount over a dish for flavour without relying on extra salt.
How Nutritious Is Low-salt fresh 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 Low-salt fresh white 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 Low-salt fresh white cheese Contain Allergens?
Contains these allergens:
Which Diets Is Low-salt fresh 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
Low-salt fresh white cheese Fat Profile
SATURATED
3.66g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.