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Pan-Fried Fresh Cheese Calories
High in protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Fried Fresh Cheese (50 g) has 135 calories. That works out to 270 calories per 100 g. It contains 1.6 g of carbs, 8.8 g of protein, 10.3 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.
Pan-Fried Fresh Cheese Nutrition Facts
Selected: 1 piece (medium) · 50 g
135
KCAL / 50G
Carbs
1.6g
· 1% DV
Protein
8.8g
· 18% DV
Fat
10.3g
· 13% 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 5% · Protein 26% · Fat 69%
Pan-Fried Fresh Cheese nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 6.4 g | 32% |
| Trans fat | 0.28 g | |
| Sodium | 175 mg | 8% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 8.8 g | 18% |
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 Medium Pan-Fried Fresh Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 135 kcal |
| 1 piece (thin) | 25 g | 68 kcal |
| 1 piece (small) | 40 g | 108 kcal |
| 1 piece (large) | 75 g | 203 kcal |
| 100 g | 100 g | 270 kcal |
| 2 piece (double) | 100 g | 270 kcal |
| 1 serving (medium) | 100 g | 270 kcal |
| 1 cup (diced) | 120 g | 324 kcal |
| 1 serving (large) | 150 g | 405 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Pan-Fried Fresh Cheese
How do you make Pan-Fried Fresh Cheese?
To make Pan-Fried Fresh Cheese, pat firm cheese dry, slice it, and cook it in a preheated nonstick pan over medium heat. Let the first side brown before turning; moving the slices too soon can make them break apart.
What kind of cheese works best for Pan-Fried Fresh Cheese?
A firm, sliceable fresh cheese with relatively little moisture works best for Pan-Fried Fresh Cheese. Very soft or spreadable cheeses can melt and lose their shape in the pan, so choose a variety that holds together when heated.
Is Pan-Fried Fresh Cheese the same as halloumi?
No, Pan-Fried Fresh Cheese is not necessarily halloumi. Halloumi is a particular brined cheese that holds its shape when heated, while fresh cheese covers many styles; some fresh cheeses will brown well, and others may soften or crumble.
Why does Pan-Fried Fresh Cheese fall apart in the pan?
Pan-Fried Fresh Cheese usually falls apart when the cheese is too soft, too wet, or turned before its surface has browned. Drain and pat it dry, use a firm variety, and give each slice time to form a crust before flipping.
How do you stop Pan-Fried Fresh Cheese from sticking?
Use a clean, well-maintained nonstick pan and heat it before adding Pan-Fried Fresh Cheese. Drying the slices and waiting until they brown before turning also helps; forcing a slice off the pan too early can tear it.
Can you make Pan-Fried Fresh Cheese without oil?
Yes, Pan-Fried Fresh Cheese can be cooked without added oil in a good nonstick pan. Choose a cheese that releases some moisture or fat as it heats, and keep the heat moderate so its surface browns without scorching.
What can you serve with Pan-Fried Fresh Cheese?
Pan-Fried Fresh Cheese pairs well with tomatoes, cucumber, olives, salad, and crusty bread. It can also top a grain bowl or roasted vegetables; serve it soon after cooking, while the outside is browned and the center is warm.
How should you season Pan-Fried Fresh Cheese?
Season Pan-Fried Fresh Cheese with black pepper, dried oregano, chili flakes, or a squeeze of lemon after cooking. Taste it before adding salt, since some fresh cheeses are already salty and can become overpowering with extra seasoning.
How long does Pan-Fried Fresh Cheese keep in the fridge?
Keep leftover Pan-Fried Fresh Cheese covered in the refrigerator and eat it soon, while it still has a pleasant texture. Fresh cheese is perishable, so do not leave cooked portions at room temperature for an extended time.
Can you reheat Pan-Fried Fresh Cheese?
Yes, reheat Pan-Fried Fresh Cheese briefly in a nonstick pan over low to medium heat. This helps restore a browned surface; microwaving is quicker but can make the cheese soft or watery.
Pan-Fried Fresh Cheese Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.15mg · 12% DV
Vitamin A
90µg · 10% DV
B5
0.23mg · 5% DV
Minerals
Calcium
250mg · 25% DV
Phosphorus
170mg · 24% DV
Selenium
7µg · 13% DV
Zinc
1.2mg · 11% DV
Sodium
175mg · 8% DV
Potassium ⭐
60mg · 2% DV
Pan-Fried Fresh Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Fried Fresh Cheese
To burn the 135 calories in 1 piece (medium) (50 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 Pan-Fried Fresh Cheese?
Pan-Fried Fresh Cheese is fresh cheese browned in a pan without added oil. The exact cheese can vary, so it may develop a golden surface while staying soft inside, or hold its shape more firmly. It is best understood as a simple preparation rather than a dish tied to one particular region.
Serve it warm for breakfast or brunch, alongside salad, or as part of a mezze-style spread; tomatoes, herbs and bread make easy companions. It provides protein and calcium, while also being relatively rich in fat: each 100 g has 17.5 g of protein. For a lighter plate, pair a modest portion with vegetables, and taste before adding salt.
How Nutritious Is Pan-Fried Fresh 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.
Is Pan-Fried Fresh 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-Fried Fresh Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Fried Fresh 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-Fried Fresh Cheese Fat Profile
SATURATED
6.4g
MONOUNSATURATED
2.8g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.