1 slice (medium) of Sulguni Cheese (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 0.8 g of carbs, 5.4 g of protein, 6.6 g of fat and 0 g of fiber. Its 180 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Sulguni Cheese?

Sulguni Cheese is a brined, stretchy cheese from Georgia, especially associated with the western region of Samegrelo. It is commonly made from cow’s milk; the curds are heated and stretched, giving the cheese its supple, layered texture and pleasantly salty taste.

In Georgia, it is eaten with bread and fresh vegetables, added to dishes such as khachapuri, or cooked until soft and melty. Elsewhere, it works well on a cheese board, in a toasted sandwich, or folded into savoury pastries. Its protein and fat make it filling, with 18 g of protein per 100 g. Pair it with crisp vegetables or fruit, and go easy on extra salt when cooking with it.

Sulguni Cheese Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

18g

· 36% DV

Fat

22g

· 28% DV

Fiber

· 0% DV

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

Calories come from: Carbs 4% · Protein 26% · Fat 70%

Sulguni Cheese Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

0.35mg · 27% DV

Vitamin A

220µg · 24% DV

0.6mg · 12% DV

Minerals

Calcium

600mg · 60% DV

Phosphorus

400mg · 57% DV

Sodium

900mg · 39% DV

Zinc

3mg · 27% DV

How Nutritious Is Sulguni Cheese?

Nutrient density

High

65/ 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

Medium

38/ 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.

Sulguni 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 Sulguni Cheese

To burn the 290 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

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

Is Sulguni 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 Sulguni 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 Sulguni 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

— Not suitable

Low FODMAP

— Not suitable

Sulguni Cheese Fat Profile

SATURATED

14g

MONOUNSATURATED

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 3:1

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

Compare Sulguni Cheese

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Foods Similar to Sulguni Cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

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White Cheese

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Frequently Asked Questions About Sulguni Cheese

What is Sulguni Cheese?

Sulguni cheese is a Georgian brined cheese with a semi-hard, elastic texture. It is commonly shaped into rounds or blocks and is known for its salty, slightly tangy flavor and its ability to soften and stretch when heated.

What does Sulguni cheese taste like?

Sulguni cheese tastes salty, milky, and mildly tangy. Its flavor can vary with how it is brined, while its texture is elastic and sometimes stringy. It is often paired with bread or fresh vegetables to balance its saltiness.

How is Sulguni cheese made?

Sulguni cheese is made by heating and kneading cheese curds until they become elastic, then brining the cheese. The kneading gives it a stretchy, layered texture, while the brine contributes its characteristic salty flavor.

How is Sulguni cheese used in Georgian cooking?

Sulguni cheese is used in Georgian cooking as a filling for khachapuri and in other baked or pan-cooked dishes. It softens and stretches with heat, making it useful in recipes where a salty, melty cheese is wanted.

Does Sulguni cheese melt well?

Yes, Sulguni cheese softens and melts well when heated, often becoming stretchy. It works in baked breads, hot sandwiches, and similar dishes; use moderate heat so it melts without becoming dry or tough.

What can I use instead of Sulguni cheese?

Low-moisture mozzarella is a practical substitute for Sulguni cheese when you want a stretchy melt. It is milder and usually less salty, so for a closer flavor you can combine it with a little feta and adjust the salt in the recipe.

Is Sulguni cheese the same as mozzarella?

No, Sulguni cheese and mozzarella are different cheeses. Both can become stretchy when heated, but Sulguni is typically brined and saltier, with a firmer, more elastic texture; mozzarella generally has a milder flavor.

Can you eat Sulguni cheese without cooking it?

Yes, Sulguni cheese is commonly eaten without cooking. Slice it for a cheese plate or serve it with bread and fresh vegetables; it is also used cooked in Georgian dishes when a melted, stretchy texture is desired.

How should you store Sulguni cheese after opening?

Store opened Sulguni cheese in a sealed container in the refrigerator. If it came packed in brine, keeping it in that brine helps prevent it from drying out; use clean utensils and avoid leaving it at room temperature for long.

Can you freeze Sulguni cheese?

Yes, Sulguni cheese can be frozen, though thawing may make its texture drier or more crumbly. Wrap it airtight in meal-sized portions, thaw it in the refrigerator, and use it in cooked dishes where the texture change is less noticeable.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026