1 slice (thin) of Salt-free fat-free cheese (30 g) has 29 calories. That works out to 95 calories per 100 g. It contains 1.1 g of carbs, 5.6 g of protein, 0.1 g of fat and 0 g of fiber. Its 102 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

What is Salt-free fat-free cheese?

Salt-free fat-free cheese is made from milk curds, with little to no salt or fat. It is a general style rather than a cheese tied to one particular region, and its texture can range from soft to slightly crumbly. The flavour is usually mild and plain.

It works at breakfast, crumbled over salads, or layered into sandwiches; serve it with fresh vegetables, herbs or fruit for more contrast. At 18.5 g of protein per 100 g, it is a protein-rich, relatively low-calorie option. Since it has little inherent seasoning, add herbs, pepper or a squeeze of lemon, and choose fresh accompaniments to keep the meal light.

Salt-free fat-free cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.8g

· 1% DV

Protein

18.5g

· 37% DV

Fat

0.3g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 17% · Protein 81% · Fat 2%

Salt-free fat-free cheese Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

0.22mg · 17% DV

0.45mg · 9% DV

Biotin

2.1µg · 7% DV

Minerals

Phosphorus

340mg · 49% DV

Calcium

260mg · 26% DV

Selenium

10µg · 18% DV

Zinc

1mg · 9% DV

How Nutritious Is Salt-free fat-free cheese?

Nutrient density

High

68/ 100

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

58/ 100

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.

Salt-free fat-free cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salt-free fat-free cheese

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salt-free fat-free 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 Salt-free fat-free cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Salt-free fat-free 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

Salt-free fat-free cheese Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Salt-free fat-free cheese

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Foods Similar to Salt-free fat-free cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Frequently Asked Questions About Salt-free fat-free cheese

What is salt-free fat-free cheese?

Salt-free fat-free cheese is a dairy cheese made with no added salt and little or no fat, though its exact style and texture depend on the product. It is often mild and crumbly, so it works well in dishes where you can add herbs or seasoning.

What does salt-free fat-free cheese taste like?

Salt-free fat-free cheese usually tastes mild and less rich than regular cheese because it lacks salt and fat. Pair it with herbs, pepper, lemon, or juicy vegetables to add flavor, or crumble it into a seasoned dish rather than serving it plain.

Does salt-free fat-free cheese melt?

Salt-free fat-free cheese tends to soften when heated but may not melt into a smooth, stretchy layer like mozzarella or cheddar. Crumble it over hot food near the end of cooking, and avoid prolonged heating if you want it to stay moist.

Can you use salt-free fat-free cheese in an omelet?

Yes, salt-free fat-free cheese works in an omelet. Crumble it over the eggs shortly before they finish cooking so it warms without drying out; chopped chives, black pepper, or sautéed vegetables help compensate for its mild flavor.

Is salt-free fat-free cheese the same as paneer?

No, salt-free fat-free cheese is not necessarily paneer. Paneer is a specific fresh cheese made by curdling milk with an acid and pressing the curds; salt-free fat-free cheese can be made differently and may have a softer or more crumbly texture.

Can salt-free fat-free cheese replace feta in a recipe?

Salt-free fat-free cheese can replace feta when a recipe needs crumbled cheese, but the result will be much milder and less salty. Add herbs, lemon, or a little seasoning to the dish, and expect a different texture rather than a close feta imitation.

How do you make salt-free fat-free cheese taste better in a sandwich?

Spread or crumble salt-free fat-free cheese into the sandwich with tomato, cucumber, fresh herbs, and black pepper. These moist, flavorful ingredients balance its mild taste; adding a sharp sauce or mustard can also make the filling more savory.

How should salt-free fat-free cheese be stored after opening?

Keep salt-free fat-free cheese refrigerated in a tightly covered container after opening, and use a clean utensil whenever you serve it. Follow the package’s storage directions and discard it if you notice mold, an unusual odor, or a change in appearance.

Can you freeze salt-free fat-free cheese?

Yes, you can freeze salt-free fat-free cheese, but thawing may make it drier or more crumbly. Freeze it in a well-sealed portion and use it later in cooked dishes such as omelets, casseroles, or savory baking rather than as a fresh topping.

Can salt-free fat-free cheese be used in cheesecake?

Salt-free fat-free cheese can be used in some cheesecake recipes, but it may produce a less creamy, more crumbly result than full-fat cream cheese. Choose a recipe designed for fresh, lean cheese, or blend it until smooth before mixing the filling.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026