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Soft Fresh Cheese Calories
A soft, mildly flavored fresh cheese providing protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Soft Fresh Cheese (60 g) has 132 calories. That works out to 220 calories per 100 g. It contains 2.1 g of carbs, 8.4 g of protein, 9.9 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Soft Fresh Cheese Nutrition Facts
Selected: 1 serving (medium) · 60 g
132
KCAL / 60G
Carbs
2.1g
· 1% DV
Protein
8.4g
· 17% DV
Fat
9.9g
· 13% 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 6% · Protein 26% · Fat 68%
Soft Fresh Cheese nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.36 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 8.4 g | 17% |
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 Soft Fresh Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 132 kcal |
| 1 tablespoon (small) | 15 g | 33 kcal |
| 1 ounce (small) | 28 g | 62 kcal |
| 2 tablespoon (medium) | 30 g | 66 kcal |
| 1 piece (medium) | 30 g | 66 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (large) | 100 g | 220 kcal |
| 1 cup (large) | 226 g | 497 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Soft Fresh Cheese
What is soft fresh cheese?
Soft fresh cheese is a moist, mild cheese that is eaten without a long aging period. The exact texture and production method vary by product, so check the package to see which specific style you are buying.
How is soft fresh cheese made?
Soft fresh cheese is made by coagulating milk and draining some of the whey, then selling the cheese fresh rather than aging it. The starter cultures, draining time and any added salt vary between styles and producers.
How is soft fresh cheese different from cream cheese?
Soft fresh cheese is usually lighter and less rich in texture than cream cheese, though products vary. Cream cheese is made to be smooth and spreadable, while some soft fresh cheeses are wetter, more crumbly or mildly tangy.
Can you use soft fresh cheese in pasta sauce?
Yes, soft fresh cheese can be stirred into warm pasta to make a mild, creamy sauce. Add it over low heat with a little pasta water; boiling it hard can make some fresh cheeses separate or turn grainy.
Can soft fresh cheese replace ricotta in a recipe?
Yes, soft fresh cheese can replace ricotta in many fillings and baked dishes, but its moisture and texture may differ. Drain it first if it seems wet, and expect a smoother or tangier result depending on the product.
Can you freeze soft fresh cheese?
Yes, soft fresh cheese can be frozen, but thawing often makes it watery or grainy. Freeze it in a sealed container and use it in cooked dishes after thawing, rather than relying on its original spreadable texture.
How can you tell if soft fresh cheese has gone bad?
Discard soft fresh cheese if it develops an unusual smell, discoloration, unexpected mold or a swollen package. A slight change in texture alone may vary by product, but follow the package guidance and do not taste cheese that looks spoiled.
Is soft fresh cheese safe to eat during pregnancy?
Yes, soft fresh cheese made with pasteurized milk is generally suitable during pregnancy when kept refrigerated and handled cleanly. Avoid unpasteurized versions because they can carry harmful bacteria; ask your healthcare professional if you are unsure about a product.
What can you serve with soft fresh cheese?
Soft fresh cheese pairs well with bread, fresh vegetables, herbs and fruit. Its mild flavor also works with honey or jam, while savory toppings such as pepper or olive oil make it a simple snack or appetizer.
Can soft fresh cheese be used in desserts?
Yes, soft fresh cheese can be used in cheesecakes, fillings and other desserts when its mild flavor suits the recipe. Drain excess liquid first if needed, since extra moisture can make a filling loose or affect baking.
Soft Fresh Cheese Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B2
0.15mg · 12% DV
Vitamin A
72µg · 8% DV
B5
0.36mg · 7% DV
Minerals
Calcium
270mg · 27% DV
Phosphorus
180mg · 26% DV
Selenium
8.4µg · 15% DV
Iodine
21µg · 14% DV
Sodium
228mg · 10% DV
Potassium ⭐
60mg · 2% DV
Soft Fresh Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soft Fresh Cheese
To burn the 132 calories in 1 serving (medium) (60 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 Soft Fresh Cheese?
Soft fresh cheese is made from milk curds and eaten without a long ageing period. It has a mild flavour and a moist, tender texture that can be spread or crumbled; the exact style varies by producer and region.
It works at breakfast on toast, alongside fruit or vegetables, and can be stirred into dips, folded into pastries or scattered over salads. Its mildness makes it easy to pair with herbs, olives and ripe tomatoes. It provides protein and calcium, while also contributing a notable amount of fat: a 100 g portion has 14 g of protein. For a lighter meal, use a modest amount with plenty of vegetables.
How Nutritious Is Soft Fresh Cheese?
Nutrient density
Medium
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 Soft Fresh 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 Soft Fresh Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Soft Fresh 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
Soft Fresh Cheese Fat Profile
SATURATED
6.3g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.