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Oka Cheese Calories
Semi-soft, creamy, mildly sweet and aromatic Canadian cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Oka Cheese (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 0.6 g of carbs, 6.9 g of protein, 9 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oka Cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
111
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
6.9g
· 14% DV
Fat
9g
· 12% 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%
Oka Cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 5.7 g | 29% |
| Trans fat | 0.36 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.9 g | 14% |
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 Slice of Oka Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 111 kcal |
| 1 slice (thin) | 20 g | 74 kcal |
| 1 serving (medium) | 30 g | 111 kcal |
| 1 slice (thick) | 45 g | 167 kcal |
| 1 piece (small) | 60 g | 222 kcal |
| 1 serving (large) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 1 piece (large) | 100 g | 370 kcal |
| 1 pack (whole) | 200 g | 740 kcal |
| 1 piece (jumbo) | 200 g | 740 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Oka Cheese
What is Oka cheese made from?
Oka cheese is made from cow’s milk and aged as a semi-soft cheese. Its creamy interior and aromatic rind develop during ripening, giving it a character distinct from mild, unripened cheeses.
What does Oka cheese taste like?
Oka cheese tastes creamy, mildly sweet and aromatic, with a more pronounced flavor near its washed rind. It is flavorful without being as pungent as some intensely aged washed-rind cheeses.
Can you eat the rind on Oka cheese?
Yes, Oka cheese rind is edible. Because the washed rind has a stronger aroma and flavor than the creamy center, you can trim it off if you prefer a milder bite.
How do you serve Oka cheese?
Serve Oka cheese in slices or wedges on a cheese board, with bread, fruit or nuts. It also works well in sandwiches and warm dishes, where its creamy texture and savory aroma can stand out.
Does Oka cheese melt well?
Yes, Oka cheese melts into a smooth, creamy layer, making it useful for grilled sandwiches, gratins and cheese sauces. Heat it gently, since overheating can make melted cheese separate and turn oily.
What cheese is a good substitute for Oka cheese?
A semi-soft washed-rind cheese is the closest substitute for Oka cheese, since it can offer a similarly creamy texture and aromatic flavor. The exact taste will vary, so choose a milder option if you want less rind character.
Where does Oka cheese come from?
Oka cheese originated in Québec, Canada, and takes its name from the town of Oka. Its history is linked to Trappist monks, who developed the cheese-making tradition there.
Why does Oka cheese smell strong?
Oka cheese has a noticeable aroma because its rind is washed during aging, a process that encourages the growth of surface microorganisms. The smell is characteristic of this style and does not, by itself, mean the cheese has spoiled.
How should you store Oka cheese after opening?
Keep opened Oka cheese refrigerated, wrapped in cheese paper or its original wrapping, with the cut face protected. A covered container can help keep its aroma from transferring to other foods.
Can you freeze Oka cheese?
Yes, you can freeze Oka cheese, but freezing may make its texture crumbly or grainy after thawing. Use thawed Oka cheese melted in a cooked dish rather than expecting it to retain its original creamy texture.
Oka Cheese Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
Vitamin A
78µg · 9% DV
B2
0.11mg · 8% DV
B5
0.15mg · 3% DV
Minerals
Calcium
210mg · 21% DV
Phosphorus
144mg · 21% DV
Sodium
270mg · 12% DV
Zinc
0.96mg · 9% DV
Potassium ⭐
36mg · 1% DV
Oka Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oka Cheese
To burn the 111 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.
What is Oka Cheese?
Oka Cheese is a semi-soft Canadian cheese associated with the town of Oka in Québec. It has a creamy texture, a mildly sweet flavour and an aromatic character, making it pleasant sliced on its own or incorporated into a meal.
In Québec and elsewhere in Canada, it’s often served on a cheese board, in sandwiches or melted into cooked dishes. It also works well on a simple breakfast plate or with bread and fruit. Oka Cheese provides protein, while its fat content makes it fairly rich; pair a smaller portion with crisp vegetables or fruit for a lighter snack.
How Nutritious Is Oka 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
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.
Is Oka Cheese Processed?
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.
Does Oka Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Oka Cheese Good For?
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
Oka Cheese Fat Profile
SATURATED
5.7g
MONOUNSATURATED
2.55g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.