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Full-fat, salty, aged cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (thin) of Malan cheese (30 g) has 108 calories. That works out to 360 calories per 100 g. It contains 0.6 g of carbs, 6.6 g of protein, 8.7 g of fat and 0 g of fiber. Its 210 mg of Calcium covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (thin) · 30 g
108
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
6.6g
· 13% DV
Fat
8.7g
· 11% 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 2% · Protein 25% · Fat 73%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 5.55 g | 28% |
| Trans fat | 0.24 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 0.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thin) | 30 g | 108 kcal |
| 1 slice (thin) | 20 g | 72 kcal |
| 1 piece (small) | 25 g | 90 kcal |
| 1 slice (medium) | 30 g | 108 kcal |
| 1 piece (medium) | 40 g | 144 kcal |
| 1 slice (thick) | 45 g | 162 kcal |
| 1 serving (medium) | 50 g | 180 kcal |
| 1 piece (large) | 70 g | 252 kcal |
| 100 g | 100 g | 360 kcal |
| 1 serving (large) | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Malan cheese is a full-fat, salty, aged cheese, classified as a processed dairy product on this page. Its concentrated flavour makes it useful in small amounts, especially when you want a savoury cheese without adding much extra seasoning.
Malan cheese is usually served in thin slices or crumbled over food. Try it with plain bread, fresh vegetables, or fruit; its saltiness pairs well with mild flavours, while salty accompaniments can make the meal taste overly salty.
Malan cheese can soften and melt when heated, though the result depends on its texture and how aged it is. Test a small amount in a grilled sandwich or baked dish first, and reduce added salt in the recipe.
Keep Malan cheese refrigerated and tightly wrapped after opening. Wrapping it in cheese paper or parchment before placing it in a sealed container helps limit drying and odour transfer; use a clean knife each time you cut a piece.
Yes, Malan cheese can be frozen, but thawing may leave it drier or more crumbly. Freeze it in a well-sealed portion and use the thawed cheese in cooked dishes, where the change in texture is less noticeable.
A salty, aged cheese is the closest practical substitute for Malan cheese. Choose one with a similarly firm texture, then taste the dish before adding salt because the substitute may be milder or saltier.
You can briefly soak a small piece of Malan cheese in cold water to draw out some salt. Check the taste after a short soak; leaving it submerged too long can weaken its flavour and make the texture less appealing.
Yes, Malan cheese can be crumbled or grated over hot pasta. Add it near the end so you can judge how salty the dish becomes, and pair it with unsalted ingredients rather than seasoning the sauce heavily.
Malan cheese may contain less lactose than fresh cheese because it is aged, but the amount can vary and aging does not guarantee it is lactose-free. People with lactose intolerance should judge their own tolerance and avoid assuming every Malan cheese will suit them.
Yes, Malan cheese made from pasteurized milk and kept properly refrigerated can be eaten during pregnancy. Avoid versions made with unpasteurized milk, since they can carry foodborne bacteria that pose a greater risk during pregnancy.
Vitamins
B12
0.36µg · 15% DV
Vitamin A
78µg · 9% DV
B2
0.11mg · 8% DV
Biotin
0.9µg · 3% DV
Minerals
Calcium
210mg · 21% DV
Phosphorus
144mg · 21% DV
Sodium
285mg · 12% DV
Zinc
0.96mg · 9% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 slice (thin) (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.
Malan cheese is a full-fat, aged cheese with a distinctly salty flavour. Its name identifies the style, but the available details do not establish a more specific place of origin. The mature, savoury taste makes a little go a long way, and its firm texture suits slicing.
Serve it in thin slices at breakfast or as part of a cheese board; it also works in sandwiches, alongside fresh vegetables or with fruit to balance the saltiness. It is rich in both protein and fat, with 22 g of protein and 29 g of fat per 100 g, and very low in carbohydrate. A modest portion is often enough for a snack; pair it with vegetables or whole-grain bread for a more rounded plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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 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.
Contains these allergens:
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
SATURATED
5.55g
MONOUNSATURATED
2.43g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.