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Rich in protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Spiced cheese salad (150 g) has 368 calories. That works out to 245 calories per 100 g. It contains 7.2 g of carbs, 16.8 g of protein, 30.2 g of fat and 1.7 g of fiber. Its 1.4 µg of B12 covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
368
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
16.8g
· 34% DV
Fat
30.2g
· 39% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 18% · Fat 74%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 368 kcal | |
| Total fat | 30.2 g | 39% |
| Saturated fat | 14.1 g | 71% |
| Trans fat | 0.45 g | |
| Sodium | 930 mg | 40% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 16.8 g | 34% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 368 kcal |
| 1 tablespoon (small) | 20 g | 49 kcal |
| 1 piece (diced) | 30 g | 74 kcal |
| 2 tablespoon (medium) | 40 g | 98 kcal |
| 1 cup (small) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 cup (medium) | 140 g | 343 kcal |
| 1 serving (large) | 220 g | 539 kcal |
Calculated from 245 calories per 100 g.
Spiced cheese salad is made with cheese tossed with seasonings, often alongside vegetables or fresh herbs. Recipes vary: some use firm cubes that hold their shape, while others crumble softer cheese into the mixture.
To make spiced cheese salad, cut or crumble the cheese, then toss it with spices and a little olive oil. Add chopped vegetables just before serving so their moisture does not soften the cheese or leave liquid in the bowl.
Feta is a good choice for spiced cheese salad because its salty, tangy flavor pairs well with herbs and chili. Use a firm feta for neat cubes, or crumble it if you want the cheese distributed through every bite.
Yes, spiced cheese salad is usually served cold or at room temperature. Chilling it briefly helps the seasonings mingle, but let it sit out only for serving and return leftovers to the refrigerator promptly.
Paprika, black pepper, oregano, and cumin all work well in spiced cheese salad; chili adds heat. Start with a small amount of salt because cheeses such as feta are already salty, then adjust after mixing.
Serve spiced cheese salad with warm flatbread, grilled vegetables, or a grain dish. It also works as a bold side for grilled meat, where its tangy, salty cheese contrasts with simply seasoned food.
Keep spiced cheese salad from getting watery by draining the cheese and adding juicy vegetables, especially tomatoes and cucumbers, right before serving. If using chopped tomatoes, remove excess seeds and liquid first.
Yes, you can prepare the cheese and spice mixture for spiced cheese salad ahead of time. Store it covered in the refrigerator, but wait to add fresh vegetables and acidic dressing until shortly before serving.
Spiced cheese salad is best eaten within one to two days when stored covered in the refrigerator. Salads containing fresh tomato or cucumber may release liquid and lose their texture sooner, so drain any excess before serving.
Yes, spiced cheese salad makes a flavorful sandwich or wrap filling. Drain off excess liquid first and pair it with sturdy bread or lettuce; otherwise, moisture from the cheese or vegetables can make the bread soggy.
Vitamins
B12
1.35µg · 56% DV
Vitamin A
270µg · 30% DV
B2
0.33mg · 25% DV
Vitamin K
21µg · 18% DV
Minerals
Phosphorus
360mg · 51% DV
Calcium
480mg · 48% DV
Sodium
930mg · 40% DV
Zinc
2.7mg · 25% DV
Potassium ⭐
255mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 368 calories in 1 serving (medium) (150 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.
Spiced cheese salad combines cheese with fresh vegetables, herbs and seasoning. There is no single standard recipe or clear regional origin: the type of cheese and the mix of produce can vary with local tastes and what is on hand.
It works as a side, a light lunch or part of a shared spread, much like other simple cheese-and-vegetable salads served in many places. The cheese makes it a source of protein and calcium, while also giving the salad much of its richness. For a lighter serving, use a smaller amount of cheese and add more leafy vegetables.
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.
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.
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.
Contains these allergens:
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
SATURATED
14.1g
MONOUNSATURATED
9.15g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.