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Pan Cheese Calories
Pan-fried cheese, crispy outside, soft inside.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Pan Cheese (50 g) has 160 calories. That works out to 320 calories per 100 g. It contains 1.3 g of carbs, 11 g of protein, 12.5 g of fat and 0 g of fiber. Its 325 mg of Calcium covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Pan Cheese?
Pan cheese is a firm white cheese cut into thick pieces and cooked in a hot pan. It browns without falling apart, developing a lightly crisp outside while staying soft within. The name describes cheese prepared for frying rather than one single recipe with a fixed regional origin; in Turkey, it is commonly served hot as a simple breakfast or side dish.
Enjoy it with tomatoes, bread and fresh herbs, or add it to a salad for a warm, savoury element. Its protein content is substantial at 22 g per 100 g, but it is also rich in fat. A well-heated non-stick pan and little or no added oil help keep the cooking simple; serve it straight away, before the browned edges soften.
Pan Cheese Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
22g
· 44% DV
Fat
25g
· 32% 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 3% · Protein 27% · Fat 70%
Pan Cheese Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
B12
1.3µg · 54% DV
B2
0.38mg · 29% DV
Vitamin A
220µg · 24% DV
Minerals
Calcium
650mg · 65% DV
Phosphorus
420mg · 60% DV
Sodium
900mg · 39% DV
Zinc
3mg · 27% DV
How Nutritious Is Pan Cheese?
Nutrient density
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.
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.
Pan Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan Cheese
To burn the 320 calories in 100 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.
Is Pan 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 Pan Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Pan 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
Pan Cheese Fat Profile
SATURATED
15g
MONOUNSATURATED
7.5g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Pan Cheese
What is pan cheese?
Pan cheese is a firm cheese intended to hold its shape when seared or fried. It develops a browned exterior while staying soft inside, though the exact texture and saltiness vary by cheese and producer.
How do you cook pan cheese without it sticking?
Cook pan cheese in thick slices in a thoroughly heated nonstick or cast-iron pan. Start without oil, since some cheeses release fat as they cook; turn the slices only after a browned crust forms.
Does pan cheese melt when heated?
Pan cheese can soften and brown without fully melting, but some varieties spread or lose their shape. Use thick slices, heat the pan first, and avoid moving the cheese until its underside has seared.
What is the difference between pan cheese and halloumi?
Pan cheese is a broad name for cheese suited to frying, while halloumi is a specific cheese traditionally associated with Cyprus. Halloumi has a distinctive firm, springy texture; pan cheese varieties can differ considerably.
Which cheese works best as pan cheese?
A firm, relatively low-moisture cheese that keeps its shape under heat works best as pan cheese. Choose one sold for grilling or frying, since soft fresh cheeses are more likely to melt and spread.
Can you cook pan cheese in an air fryer?
Yes, pan cheese can be cooked in an air fryer, although a skillet gives more direct browning. Arrange thick slices in a single layer and keep an eye on them so they do not soften and spread.
Do you need oil to fry pan cheese?
No, pan cheese does not always need added oil. Try it in a hot, dry pan first; add a little oil only if it sticks or you want a more evenly browned surface.
What do you serve with pan cheese?
Pan cheese pairs well with fresh tomatoes, cucumber, olives, and crusty bread. Its rich, salty taste also works with grilled vegetables or a lightly dressed salad, especially when served hot.
Can you eat pan cheese without cooking it?
Yes, pan cheese can usually be eaten uncooked unless its packaging says otherwise. Cooking is mainly for the browned, crisp exterior and soft center that make it popular as a hot dish.
How should you store leftover cooked pan cheese?
Refrigerate leftover cooked pan cheese in a covered container once it has cooled, and eat it within a few days. Reheat it in a skillet for a better texture; microwaving can make it soft.
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Nutrition data compiled from USDA FoodData Central and scientific sources.