Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🧀
Reduced-Fat Protein Strained Cheese Calories
High-protein reduced-fat strained cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Reduced-Fat Protein Strained Cheese has 95 calories. It contains 4 g of carbs, 14 g of protein, 2.5 g of fat and 0 g of fiber. Its 180 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Reduced-Fat Protein Strained Cheese Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
4g
· 1% DV
Protein
14g
· 28% DV
Fat
2.5g
· 3% 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 17% · Protein 59% · Fat 24%
Reduced-Fat Protein Strained Cheese nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.55 g | 8% |
| Trans fat | 0.08 g | |
| Sodium | 380 mg | 17% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14 g | 28% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Reduced-Fat Protein Strained Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 95 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 ounce (medium) | 28 g | 27 kcal |
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 100 g | 100 g | 95 kcal |
| ½ cup (medium) | 110 g | 105 kcal |
| 1 serving (large) | 150 g | 143 kcal |
| 1 pack (large) | 200 g | 190 kcal |
| 1 cup (large) | 220 g | 209 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Reduced-Fat Protein Strained Cheese
What is reduced-fat protein strained cheese?
Reduced-fat protein strained cheese is a concentrated, fresh-style cheese made by draining some of the liquid from the curds. Its firm, spoonable texture makes it useful both as a spread and as an ingredient; the exact recipe varies by product.
How is reduced-fat protein strained cheese different from Greek yogurt?
Reduced-fat protein strained cheese is a cheese, while Greek yogurt is cultured yogurt that has been strained. The cheese is usually firmer and more savory, so it works well in fillings and spreads; Greek yogurt is often tangier and looser.
Can reduced-fat protein strained cheese replace ricotta in recipes?
Yes, reduced-fat protein strained cheese can replace ricotta in many fillings, such as pasta or stuffed vegetables. It may be denser or saltier, so loosen it with a little milk or yogurt and taste the mixture before adding more salt.
Can reduced-fat protein strained cheese be cooked without curdling?
Yes, reduced-fat protein strained cheese can be cooked, but direct high heat may make its texture grainy or release liquid. Stir it into a dish near the end of cooking, or temper it first with a spoonful of the warm sauce.
Can reduced-fat protein strained cheese be used in cheesecake?
Yes, reduced-fat protein strained cheese can be used in cheesecake, especially in a baked version. Blend it thoroughly first to remove lumps, and expect a firmer, less creamy result than with full-fat cream cheese; a small test batch helps.
How do you make a dip with reduced-fat protein strained cheese?
Blend reduced-fat protein strained cheese with lemon juice, herbs, or roasted garlic for a quick savory dip. If it is too thick, add a little yogurt or water gradually; taste it before adding salt because some versions are already seasoned.
How should reduced-fat protein strained cheese be stored after opening?
Keep reduced-fat protein strained cheese refrigerated after opening, sealed in its original container or a clean airtight one. Use a clean utensil each time and follow the package’s guidance for how soon to finish it; discard it if its smell or appearance changes.
Can you freeze reduced-fat protein strained cheese?
Yes, you can freeze reduced-fat protein strained cheese, though thawing may leave it crumbly or watery. Freeze it in small airtight portions and thaw it in the refrigerator; the changed texture is less noticeable in cooked fillings and sauces.
Is reduced-fat protein strained cheese suitable for people with lactose intolerance?
Not necessarily. Straining may remove some lactose with the liquid, but it does not make reduced-fat protein strained cheese reliably lactose-free. If you have lactose intolerance, choose a product explicitly labeled lactose-free rather than assuming this cheese will be tolerated.
Does reduced-fat protein strained cheese help with weight loss?
Reduced-fat protein strained cheese can be a filling ingredient in a meal, but it does not cause weight loss on its own. Pairing it with vegetables or whole-grain bread can make a satisfying meal without relying on the cheese as a standalone solution.
Reduced-Fat Protein Strained Cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.23mg · 18% DV
B5
0.42mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
180mg · 26% DV
Iodine
25µg · 17% DV
Sodium
380mg · 17% DV
Calcium
150mg · 15% DV
Potassium ⭐
145mg · 4% DV
Reduced-Fat Protein Strained Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Reduced-Fat Protein Strained Cheese
To burn the 95 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 Reduced-Fat Protein Strained Cheese?
Reduced-fat protein strained cheese is a fresh dairy cheese made by draining curds to give them a thick, spoonable texture. It has a mild, slightly tangy taste and is easy to serve at breakfast or as a quick snack. Spread it on toast, spoon it into a savoury bowl, or pair it with tomatoes, cucumber and herbs. In Turkey, cheeses like this are often part of a breakfast spread; elsewhere, it also works well in sandwiches and as a dip with vegetables.
Its main nutritional draw is its protein content, with 14 g per 100 g, while the reduced fat makes it a lighter-feeling choice than many richer cheeses. Add herbs or black pepper for flavour, or pair it with fresh vegetables for a simple, balanced plate.
How Nutritious Is Reduced-Fat 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 Reduced-Fat Protein Strained 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 Reduced-Fat Protein Strained Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Reduced-Fat 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
✓ Suitable
Low FODMAP
— Not suitable
Reduced-Fat Protein Strained Cheese Fat Profile
SATURATED
1.55g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
Compare Reduced-Fat Protein Strained Cheese
Foods Similar to Reduced-Fat Protein Strained Cheese
Have another question about Reduced-Fat Protein Strained Cheese?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.