1 slice (medium) of Natural cheese (30 g) has 105 calories. That works out to 350 calories per 100 g. It contains 0.6 g of carbs, 7.5 g of protein, 8.1 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.

What is Natural cheese?

Natural cheese is cheese made by setting milk into curds and draining or ageing them; the name generally distinguishes it from processed cheese products. Its colour, firmness and flavour vary by style, but it is often pale yellow with a smooth, dense interior.

In Turkey, it is a familiar part of breakfast, served with bread, olives and tomatoes alongside tea. Elsewhere, it may be sliced for sandwiches, eaten with crackers or melted into cooked dishes. It provides substantial protein—25 g per 100 g—but is also rich in fat. For a lighter meal, use a modest slice and pair it with fresh vegetables or fruit.

Natural cheese Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

· 1% DV

Protein

25g

· 50% DV

Fat

27g

· 35% DV

Fiber

· 0% DV

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

Calories come from: Carbs 2% · Protein 28% · Fat 70%

Natural cheese Vitamins & Minerals

Vitamins

B12

1.5µg · 63% DV

Vitamin A

280µg · 31% DV

0.35mg · 27% DV

0.5mg · 10% DV

Minerals

Phosphorus

500mg · 71% DV

Calcium

700mg · 70% DV

Zinc

4mg · 36% DV

Sodium

700mg · 30% DV

How Nutritious Is Natural 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

35/ 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.

Natural 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 Natural cheese

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

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

Is Natural 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 Natural 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 Natural 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

— Not suitable

Low FODMAP

— Not suitable

Natural cheese Fat Profile

SATURATED

17g

MONOUNSATURATED

POLYUNSATURATED

⚖️

Omega 6:3 ratio 2.5:1

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

Compare Natural cheese

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Natural cheese vs Tzatziki290 kcal more per 100 g

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Natural cheese vs Cheddar Cheese52 kcal fewer per 100 g

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Natural cheese vs Tulum Cheese20 kcal fewer per 100 g

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Natural cheese vs Milk286 kcal more per 100 g

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Foods Similar to Natural 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

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Natural cheese

What is natural cheese?

Natural cheese is made by curdling milk, separating the curds from the whey, and sometimes aging the cheese. Unlike processed cheese, it is made as cheese itself; the information provided describes this natural cheese as made from milk without additives.

How is natural cheese different from processed cheese?

Natural cheese is made directly from milk, while processed cheese is made by heating and blending cheese with emulsifying salts and sometimes other ingredients. Natural cheese can vary in flavor and texture according to its milk, production method, and aging.

How is natural cheese made?

Natural cheese is made by adding a starter culture and a coagulant to milk, cutting the resulting curd, and draining off the whey. Depending on the type, the curds may then be pressed, salted, and aged.

How should you store natural cheese?

Keep natural cheese refrigerated in a covered container or wrapped in cheese paper to limit drying and contact with other foods. Use a clean knife when cutting it, and reseal the package promptly after each use.

Does natural cheese melt?

Yes, natural cheese can melt, but how smoothly it melts depends on its moisture, fat, and age. Some natural cheeses soften or release oil rather than becoming smooth, so test a small piece before using it in a toastie or baked dish.

Does natural cheese contain lactose?

Yes, natural cheese can contain lactose, although the amount varies with the cheese and how long it is aged. Aging reduces some lactose, but natural cheese is not automatically lactose-free; people with lactose intolerance may tolerate different cheeses differently.

Can you freeze natural cheese?

Yes, you can freeze natural cheese, but thawing may make it crumbly or dry. Cut it into portions, wrap them airtight, and reserve frozen cheese for cooking if texture matters; thaw it in the refrigerator and do not refreeze it.

Can you cut mold off natural cheese and eat the rest?

For soft or moist natural cheese, no—discard the whole piece because mold may have spread beyond what you can see. On a firm, dense cheese, cut well around and beneath the mold; discard the cheese if it smells or looks unusual.

How can you tell if natural cheese has gone bad?

Unexpected mold, a slimy surface, a strong sour or ammonia-like smell, or unusual discoloration can indicate that natural cheese has spoiled. If you notice changes that are not normal for that cheese, do not taste it; discard it.

Is natural cheese safe to eat during pregnancy?

Yes, natural cheese made with pasteurized milk is generally safe during pregnancy; cheese made with unpasteurized milk can carry a higher risk of foodborne infection. If you cannot confirm whether the milk was pasteurized, ask your healthcare professional which option is appropriate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026