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Salty white cheese providing protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Meyaz cheese (30 g) has 79 calories. That works out to 264 calories per 100 g. It contains 1.2 g of carbs, 4.3 g of protein, 6.4 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 30 g
79
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
4.3g
· 9% DV
Fat
6.4g
· 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 6% · Protein 22% · Fat 72%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 4.23 g | 21% |
| Trans fat | 0.21 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.3 g | 9% |
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 piece (medium) | 30 g | 79 kcal |
| 1 tablespoon (grated) | 15 g | 40 kcal |
| 1 piece (small) | 20 g | 53 kcal |
| 1 slice (thin) | 20 g | 53 kcal |
| 1 slice (thick) | 35 g | 92 kcal |
| 1 piece (large) | 45 g | 119 kcal |
| 1 serving (medium) | 60 g | 158 kcal |
| ½ cup (diced) | 75 g | 198 kcal |
| 100 g | 100 g | 264 kcal |
Calculated from 264 calories per 100 g.
Meyaz cheese is described as a salty white cheese. The name alone does not identify a specific regional style or recipe, so its exact texture and flavor can vary by product.
Not necessarily. Meyaz cheese and feta can both be salty white cheeses, but the name does not confirm identical ingredients, aging, or texture. Use feta as a substitute only if its sharper flavor suits the dish.
Meyaz cheese softens when heated but may not melt into a smooth, stretchy layer like mozzarella. Crumble it with a melting cheese if you want a softer, more cohesive sandwich filling.
Keep Meyaz cheese covered in the refrigerator in an airtight container. If it came in brine, keep the cheese submerged to limit drying, and discard it if you notice mold or an unusual smell.
Yes, Meyaz cheese can be frozen, but thawing may make it drier and more crumbly. Freeze it in a tightly sealed portion and save thawed pieces for cooked dishes rather than serving them plain.
Crumble Meyaz cheese over a green salad or add it in cubes alongside tomatoes and olives. Its saltiness seasons the dish, so taste the salad before adding salt or a heavily salted dressing.
Yes. Briefly soak Meyaz cheese in cold water, then drain and taste it before using. A long soak can wash out its flavor and soften the texture, so check it as it sits.
Meyaz cheese works well crumbled into omelets, savory pastries, and baked vegetable dishes. Add it near the end of cooking when you want its distinct salty flavor and crumbly texture to remain noticeable.
Feta or another salty white cheese is a practical substitute for Meyaz cheese in salads and savory fillings. Taste the substitute first and adjust the recipe’s added salt to match.
Meyaz cheese provides protein and calcium, but it is also salty, so a moderate portion is a sensible everyday choice. Pair it with vegetables or other lower-salt foods rather than adding extra salt.
Vitamins
B12
0.51µg · 21% DV
B2
0.25mg · 19% DV
Vitamin A
37.5µg · 4% DV
B5
0.14mg · 3% DV
Minerals
Sodium
342mg · 15% DV
Calcium
148mg · 15% DV
Phosphorus
101mg · 14% DV
Selenium
4.65µg · 8% DV
Potassium ⭐
19mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 79 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.
Meyaz cheese is a salty, white cheese, usually eaten in slices or small pieces. It fits naturally into a breakfast spread with bread, tomatoes, cucumber and olives, and can also be crumbled over salads or used in savoury pastries. Its firm, sliceable texture makes it easy to serve on its own or alongside other foods.
It provides protein and calcium, while also being relatively rich in fat. Because it tastes salty, pair it with fresh vegetables or unsalted bread for a more balanced plate.
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 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
4.23g
MONOUNSATURATED
1.74g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.