1 slice (thin) of Semi-hard cheese (25 g) has 89 calories. That works out to 356 calories per 100 g. It contains 0.6 g of carbs, 6.3 g of protein, 6.9 g of fat and 0 g of fiber. Its 175 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Semi-hard cheese Nutrition Facts

Selected: 100 g

356

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

25g

· 50% DV

Fat

27.5g

· 35% DV

Fiber

· 0% DV

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

Calories come from: Carbs 2% · Protein 28% · Fat 70%

Semi-hard cheese Vitamins & Minerals

Vitamins

B12

1.4µg · 58% DV

Vitamin A

270µg · 30% DV

0.35mg · 27% DV

Biotin

3µg · 10% DV

Minerals

Phosphorus

500mg · 71% DV

Calcium

700mg · 70% DV

Zinc

4mg · 36% DV

Sodium

650mg · 28% DV

How Nutritious Is Semi-hard 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

Low

34/ 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.

Semi-hard 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 Semi-hard cheese

To burn the 356 calories in 100 g:

🚶

88min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

42min

Swimming

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

Is Semi-hard 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 Semi-hard 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 Semi-hard cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Semi-hard cheese Fat Profile

SATURATED

17.5g

MONOUNSATURATED

7.5g

POLYUNSATURATED

0.83g

⚖️

Omega 6:3 ratio 3.6:1

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

Compare Semi-hard cheese

🧀vs🥒

Semi-hard cheese vs Tzatziki296 kcal more per 100 g

→🧀vs🧀

Semi-hard cheese vs Cheddar Cheese46 kcal fewer per 100 g

→🧀vs🧀

Semi-hard cheese vs Tulum Cheese14 kcal fewer per 100 g

→🧀vs🥛

Semi-hard cheese vs Milk292 kcal more per 100 g

→

Foods Similar to Semi-hard 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

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Semi-hard cheese

How should semi-hard cheese be stored?

Keep it refrigerated, wrapped tightly or in an airtight container. Rewrap it after each use to prevent the cut surface from drying out.

How long does semi-hard cheese keep after opening?

When properly refrigerated, opened semi-hard cheese generally keeps its best quality for about 1–3 weeks. Discard it if it develops a slimy surface, an unusual sour smell, or unexpected discoloration.

Can semi-hard cheese be frozen?

Yes, but freezing can make the texture drier and more crumbly after thawing. Thawed cheese is usually best used in cooked dishes such as omelets, toasties, pasta, or sauces.

Why can semi-hard cheese taste sharp or slightly bitter?

A sharper flavor can develop naturally during aging as proteins and fats break down into flavor compounds. However, bitterness accompanied by ammonia-like odor, sliminess, or off-flavors may indicate spoilage.

What foods pair well with semi-hard cheese?

It pairs well with apples, pears, grapes, walnuts, olives, and whole-grain bread. Serving it with vegetables adds volume and fiber to the meal.

Is semi-hard cheese good after a workout?

Its protein makes it a practical addition to a post-workout meal or snack. Pair it with a carbohydrate food such as fruit, bread, or potatoes if you also want to replenish energy stores.

Is it okay to eat semi-hard cheese at night?

For most people, it can be a satisfying evening snack. If you are prone to reflux or indigestion, avoid a large serving close to bedtime because higher-fat foods can aggravate symptoms in some people.

Is semi-hard cheese alone enough for bone health?

Cheese can contribute protein and calcium, but bone health does not depend on one food alone. Adequate vitamin D, resistance or weight-bearing exercise, and an overall varied diet also matter.

Can people with lactose intolerance eat semi-hard cheese?

Aged semi-hard cheeses are often lower in lactose than milk, so some people with lactose intolerance tolerate them better. Individual tolerance varies, so starting with a small amount is sensible.

Does processed semi-hard cheese automatically mean it is unhealthy?

No. Being processed does not automatically make cheese unhealthy; cheese normally goes through manufacturing, aging, and packaging steps. It is still sensible to consider portion size and overall intake of salt and saturated fat.

Have another question about Semi-hard 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.

· Last updated: August 21, 2026