Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🧀
Square Cheese Calories
Square-shaped, usually cow's milk, medium-fat cheese
CALORIES
GI
POTASSIUM
FIBER
Square Cheese Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
2.2g
· 3%
Protein
22g
· 27%
Fat
25g
· 70%
Fiber
0g
Square Cheese Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
Vitamin A
260µg · 29% DV
B2
0.36mg · 28% DV
Biotin
2.5µg · 8% DV
Minerals
Calcium
700mg · 70% DV
Phosphorus
480mg · 69% DV
Sodium
650mg · 28% DV
Zinc
3mg · 27% DV
Square Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Square 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 Square Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Square Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Square Cheese Fat Profile
SATURATED
16.5g
MONOUNSATURATED
6.5g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Square Cheese
Square Cheese — Frequently Asked Questions
How should square cheese be stored after opening?
Keep it refrigerated in a sealed container, ideally in its brine if the product is sold in brine. Use clean utensils to reduce the risk of mould and off-flavours.
Can square cheese be frozen?
Yes, but freezing can make it crumblier and more watery after thawing. Thawed cheese is usually best used in cooked dishes such as omelettes, pastries, or sauces rather than served on its own.
Why does square cheese sometimes taste very salty?
Many varieties are stored in brine to preserve them and develop flavour, which can raise their saltiness. For a milder taste, briefly soak the cheese in cold water, then drain it well.
How can I use square cheese in a salad without it falling apart?
Cut it into cubes and add it just before serving. It pairs well with tomatoes, cucumber, olives, leafy greens, and olive oil; adding a sharp acidic dressing too early may soften it.
Does square cheese melt when heated?
Its melting behaviour depends on the specific recipe and moisture level; some types soften but mostly hold their shape. Short heating in a toastie, pan, or oven generally gives the best texture.
Is square cheese a good option after exercise?
Its protein can contribute to a post-workout meal. Since it is also relatively high in fat and often salty, it works best as part of a balanced meal with vegetables and a carbohydrate source rather than in a large portion alone.
Will eating square cheese at night cause weight gain?
Eating cheese at night does not by itself cause weight gain; overall intake and portion size matter more. If you are hungry late in the evening, a small serving alongside vegetables or as part of a balanced snack can be reasonable.
Is square cheese the same as white cheese?
Square cheese usually describes the shape, while white cheese refers more broadly to a style of brined cheese. A square-shaped product may be similar to white cheese, but saltiness, firmness, and brine content vary by brand and recipe.
Can people with lactose intolerance eat square cheese?
Cheese making removes some lactose with the whey, so some people tolerate small amounts better than milk. Tolerance varies by person and product, so anyone who gets symptoms should be cautious and seek professional advice if needed.
What does it mean that square cheese is processed?
It means the milk has undergone steps such as curdling, salting, shaping, and possibly brining or ripening to become cheese. This does not automatically make it unhealthy, but checking the label for salt, additives, and storage instructions is sensible.
Have another question about Square 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.