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Squar fresh cheese Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Squar fresh cheese (30 g) has 3 calories. That works out to 10 calories per 100 g. It contains 3 g of carbs, 3 g of protein, 3 g of fat and 3 g of fiber. Its 105 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Squar fresh cheese Nutrition Facts
Selected: 1 serving (medium) · 30 g
3
KCAL / 30G
Carbs
3g
· 1% DV
Protein
3g
· 6% DV
Fat
3g
· 4% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 24% · Fat 52%
Squar fresh cheese nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 3 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.19 g | |
| Sodium | 204 mg | 9% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 3 g | 11% |
| Protein | 3 g | 6% |
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 Squar fresh cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 2 kcal |
| 2 tablespoon (double) | 30 g | 3 kcal |
| 1 slice (thick) | 35 g | 4 kcal |
| 1 piece (medium) | 40 g | 4 kcal |
| 1 serving (large) | 60 g | 6 kcal |
| 100 g | 100 g | 10 kcal |
| 1 cup (shredded) | 120 g | 12 kcal |
| 1 pack (whole) | 200 g | 20 kcal |
Calculated from 10 calories per 100 g.
Frequently Asked Questions About Squar fresh cheese
What is Squar fresh cheese, and how is it made?
Squar fresh cheese is a processed dairy product. Fresh cheeses are generally made by curdling milk and draining off some whey, but the specific ingredients and production method for Squar are best confirmed on its package.
How do you eat Squar fresh cheese?
Eat Squar fresh cheese spread on bread, serve it with crackers, or add it to a cold dish. Its mild fresh-cheese style can work with savory toppings or fruit; keep it chilled until serving.
Can Squar fresh cheese replace cream cheese in a recipe?
Squar fresh cheese can replace cream cheese in some recipes, but the result may be less rich or have a different texture. Try it in dips or fillings first, and adjust the recipe if the mixture seems watery.
Can you cook or bake with Squar fresh cheese?
Yes, you can use Squar fresh cheese in cooked dishes such as fillings, casseroles, or baked pastries. Heating may soften it without making it stretchy, so test a small amount before relying on it for a particular recipe.
Is Squar fresh cheese the same as cottage cheese?
No, Squar fresh cheese and cottage cheese are not necessarily the same. Cottage cheese is typically curdy, while fresh cheeses can have a smoother or denser texture; compare the package description before substituting one for the other.
Can you freeze Squar fresh cheese?
Yes, Squar fresh cheese can be frozen, but thawing may make it watery or grainy. Use thawed cheese in cooked fillings or baked dishes rather than expecting it to keep its original spreadable texture.
How should you store Squar fresh cheese after opening?
Store opened Squar fresh cheese in the refrigerator in a clean, tightly covered container. Follow the package’s storage directions and use-by date, and avoid leaving it at room temperature for extended periods.
Why is there liquid on Squar fresh cheese?
A little liquid on Squar fresh cheese may be whey separating from the cheese. Stir it in or drain it for a thicker texture; discard the product if it has an unusual odor, visible mold, or other signs of spoilage.
Can you use Squar fresh cheese instead of ricotta?
Squar fresh cheese can stand in for ricotta in some fillings, but moisture and texture may differ. Drain it if it seems wet, then add it gradually so the filling does not become too loose.
Does Squar fresh cheese work in sweet recipes?
Yes, Squar fresh cheese can be used in some sweet recipes, such as fruit bowls or simple dessert fillings. Its flavor and texture may differ from cream cheese, so taste the mixture before adding all the sweetener or other ingredients.
Squar fresh cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.09mg · 7% DV
Vitamin A
52.2µg · 6% DV
Biotin
0.78µg · 3% DV
Minerals
Phosphorus
105mg · 15% DV
Calcium
148mg · 15% DV
Sodium
204mg · 9% DV
Selenium
4.35µg · 8% DV
Potassium ⭐
33mg · 1% DV
Squar fresh cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squar fresh cheese
To burn the 3 calories in 1 serving (medium) (30 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 Squar fresh cheese?
Squar fresh cheese is a packaged fresh-cheese product. Fresh cheeses are generally eaten without ageing and are known for a soft texture and a mild, creamy taste. The information provided does not specify where this particular product is made or give it a regional origin.
You can spread it on toast or bread, add it to sandwiches, or serve it with vegetables and herbs. Its mild flavour makes it easy to pair with both savoury toppings and simple breakfasts. It provides protein and calcium, and works well when you want a filling but uncomplicated addition to a meal. For a lighter plate, pair a modest portion with fresh tomatoes, cucumber or other crisp vegetables.
How Nutritious Is Squar fresh 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
Very high
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 Squar fresh 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 Squar fresh cheese Contain Allergens?
Contains these allergens:
Which Diets Is Squar 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
✓ Suitable
Low FODMAP
— Not suitable
Squar fresh cheese Fat Profile
SATURATED
3.69g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.