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High-protein strained cheese Calories
High-protein strained fresh cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of High-protein strained cheese has 98 calories. It contains 3.8 g of carbs, 17.5 g of protein, 1.5 g of fat and 0 g of fiber. Its 180 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
High-protein strained cheese Nutrition Facts
Selected: 100 g
98
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
17.5g
· 35% DV
Fat
1.5g
· 2% 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 15% · Protein 71% · Fat 14%
High-protein strained cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 17.5 g | 35% |
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 Serving of High-protein strained cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 118 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 1 piece (small) | 40 g | 39 kcal |
| 4 tablespoon (medium) | 60 g | 59 kcal |
| 1 piece (medium) | 75 g | 74 kcal |
| ½ cup (half) | 85 g | 83 kcal |
| 100 g | 100 g | 98 kcal |
| 1 cup (whole) | 170 g | 167 kcal |
| 1 serving (large) | 180 g | 176 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About High-protein strained cheese
What is high-protein strained cheese?
High-protein strained cheese is a fresh cheese made by draining moisture from curd, leaving a thicker, concentrated product. Its texture, saltiness and exact production method vary by brand, so it may be spreadable or more crumbly.
How is high-protein strained cheese different from cottage cheese?
High-protein strained cheese is usually thicker and smoother, while cottage cheese typically has distinct, moist curds. They are not always interchangeable in recipes: cottage cheese may need draining or blending to match the consistency of strained cheese.
How is high-protein strained cheese different from Greek yogurt?
High-protein strained cheese is a cheese with a more savoury, dairy-rich flavour, whereas Greek yogurt is cultured yogurt with a tangier taste. Their textures can be similar, but cheese generally works better in savoury fillings and yogurt in sauces or bowls.
How can you use high-protein strained cheese in recipes?
Use high-protein strained cheese as a sandwich spread, a savoury dip, or a filling for pastries and omelettes. Its thick texture also works in stuffed vegetables; season it with herbs, pepper or lemon to complement its mild dairy flavour.
Can you cook with high-protein strained cheese?
Yes, high-protein strained cheese can be cooked, but it may release liquid or turn grainy with prolonged high heat. Stir it into hot dishes near the end of cooking, or use it in fillings where a change in texture is less noticeable.
Can high-protein strained cheese replace cream cheese?
High-protein strained cheese can replace cream cheese in savoury spreads and some fillings, but it may taste tangier and feel less rich. Blend it until smooth and add a little olive oil or seasoning if the recipe needs a creamier result.
What does high-protein strained cheese taste and feel like?
High-protein strained cheese usually tastes mild and savoury, with a thick, creamy or slightly grainy texture. The exact taste depends on how it is made and salted; tasting a small amount first helps when seasoning a recipe.
How should you store high-protein strained cheese after opening?
Keep high-protein strained cheese covered in the refrigerator and use a clean utensil each time. Follow the package’s use-by guidance, and discard it if you notice mould, an unusual smell or an unexpected change in colour.
Can you freeze high-protein strained cheese?
Yes, high-protein strained cheese can be frozen, but thawing may make it watery or grainy. Freeze it in a tightly sealed portion and use the thawed cheese in cooked dishes, fillings or sauces rather than expecting its original spreadable texture.
Does high-protein strained cheese contain lactose?
It can contain lactose because straining does not necessarily remove all the milk sugar. If you are lactose intolerant, check whether the specific product is labelled lactose-free and pay attention to how you respond to it.
High-protein strained cheese Vitamins & Minerals
Vitamins
B12
0.48µg · 20% DV
B2
0.22mg · 17% DV
B5
0.38mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
8.5µg · 15% DV
Calcium
140mg · 14% DV
Iodine
9µg · 6% DV
Potassium ⭐
150mg · 4% DV
Sodium
62mg · 3% DV
High-protein strained cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein strained cheese
To burn the 98 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.
What is High-protein strained cheese?
High-protein strained cheese is a fresh dairy cheese made by draining whey from soft cheese curds, leaving a thicker, concentrated texture. It fits naturally into the Turkish tradition of fresh cheeses, while this higher-protein style is also convenient for quick meals and snacks.
Its mild, slightly tangy flavour and creamy, spreadable texture work well on toast, with vegetables, or alongside olives and herbs. In Turkey it can be served at breakfast or folded into sandwiches and savoury dips; elsewhere, try it as a spread or add it to a grain bowl. It provides 17.5 g of protein per 100 g and is relatively low in fat. Pair it with fresh produce for a simple, balanced plate.
How Nutritious Is High-protein strained 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 High-protein strained 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 High-protein strained cheese Contain Allergens?
Contains these allergens:
Which Diets Is High-protein strained 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
High-protein strained cheese Fat Profile
SATURATED
0.95g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.