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Panela cheese Calories
Fresh, soft, mild white cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Panela cheese (30 g) has 80 calories. That works out to 265 calories per 100 g. It contains 0.6 g of carbs, 5.7 g of protein, 6 g of fat and 0 g of fiber. Its 102 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Panela cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
80
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
5.7g
· 11% DV
Fat
6g
· 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 3% · Protein 29% · Fat 68%
Panela cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.18 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.7 g | 11% |
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 Panela cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 80 kcal |
| 1 slice (thin) | 20 g | 53 kcal |
| 1 slice (thick) | 45 g | 119 kcal |
| 1 piece (small) | 50 g | 133 kcal |
| 2 slice (medium) | 60 g | 159 kcal |
| ½ cup (diced) | 65 g | 172 kcal |
| 1 piece (medium) | 85 g | 225 kcal |
| 100 g | 100 g | 265 kcal |
| 1 serving (medium) | 100 g | 265 kcal |
| 1 cup (diced) | 130 g | 345 kcal |
| 1 piece (large) | 140 g | 371 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Panela cheese
What is panela cheese?
Panela cheese is a fresh Mexican cheese traditionally shaped in a basket-style mold. It has a mild flavor and a firm, moist texture that makes it easy to slice, crumble, or cook.
What does panela cheese taste like?
Panela cheese tastes mild, milky, and lightly salty, without the sharpness of aged cheeses. Its gentle flavor works well with salsa, herbs, beans, and other strongly seasoned foods.
Does panela cheese melt?
No, panela cheese generally holds its shape when heated instead of melting into a pool. It softens inside and can brown on the outside, which is why it is often grilled or pan-fried.
Can you grill panela cheese?
Yes, panela cheese is well suited to grilling because it keeps its shape as it heats. Cut it into thick slices, place them on a hot, lightly oiled grill, and turn once the surface is browned.
How is panela cheese used in Mexican cooking?
Panela cheese is sliced or crumbled into salads, tacos, and bean dishes, or served as a grilled appetizer. Its mild taste pairs especially well with salsa, roasted vegetables, and warm tortillas.
Is panela cheese the same as queso fresco?
No, panela cheese and queso fresco are distinct Mexican fresh cheeses. Queso fresco is usually more crumbly, while panela is typically firmer and better able to keep its shape when cooked.
Can you fry panela cheese without it falling apart?
Yes, panela cheese usually stays in one piece when pan-fried. Use thick slices and a well-heated pan, and let one side brown before turning; thin pieces or frequent flipping can make them break.
How should you store panela cheese after opening?
Keep opened panela cheese refrigerated in an airtight container. If it came in brine, store it in that liquid; otherwise, use a clean container and follow the package date and storage directions.
Can you freeze panela cheese?
Yes, but freezing can make panela cheese more crumbly or watery after thawing. It will work better in cooked dishes, soups, or sauces than in salads or recipes where you want neat slices.
Can you eat panela cheese while pregnant?
Yes, panela cheese is generally suitable during pregnancy if it is made with pasteurized milk and kept refrigerated. Check the package for pasteurization; avoid unpasteurized fresh cheese because it can carry harmful bacteria.
Panela cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.1mg · 8% DV
Vitamin A
54µg · 6% DV
Biotin
0.9µg · 3% DV
Minerals
Phosphorus
102mg · 15% DV
Calcium
144mg · 14% DV
Zinc
0.78mg · 7% DV
Selenium
3.6µg · 7% DV
Sodium
96mg · 4% DV
Potassium ⭐
26mg · 1% DV
Panela cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Panela cheese
To burn the 80 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 Panela cheese?
Panela cheese is a fresh Mexican cheese, usually made from cow’s milk and shaped in basket-like moulds that can leave a patterned surface. It is soft, moist and mild, with enough structure to hold its shape when warmed rather than melting into a sauce. In Mexico, it is commonly sliced into salads, tacos and sandwiches, or grilled and served with salsa.
For a simple meal, pair it with tomatoes, avocado, beans or grilled vegetables; it also works sliced on toast. Its 19 grams of protein per 100 grams make it a substantial addition to a light meal. Because its flavour is gentle, a squeeze of lime, herbs or a lively salsa can bring the plate together.
How Nutritious Is Panela 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
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 Panela 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 Panela cheese Contain Allergens?
Contains these allergens:
Which Diets Is Panela 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
Panela cheese Fat Profile
SATURATED
3.84g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.