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White Cheese Calories
Source of calcium and protein, salty and creamy cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of White Cheese (30 g) has 80 calories. That works out to 265 calories per 100 g. It contains 0.5 g of carbs, 4.4 g of protein, 6.4 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
White Cheese Nutrition Facts
Selected: 1 slice (medium) · 30 g
80
KCAL / 30G
Carbs
0.5g
· 0% DV
Protein
4.4g
· 9% DV
Fat
6.4g
· 8% 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 3% · Protein 23% · Fat 74%
White Cheese nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 4.23 g | 21% |
| Trans fat | 0.15 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.4 g | 9% |
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 Slice of White Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 80 kcal |
| 1 slice (thin) | 20 g | 53 kcal |
| 1 serving (medium) | 40 g | 106 kcal |
| 1 slice (thick) | 50 g | 133 kcal |
| 1 piece (small) | 60 g | 159 kcal |
| 1 serving (large) | 80 g | 212 kcal |
| 100 g | 100 g | 265 kcal |
| 1 piece (large) | 100 g | 265 kcal |
| 1 cup (chopped) | 130 g | 345 kcal |
| 1 pack (whole) | 200 g | 530 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About White Cheese
What is Turkish white cheese?
Turkish white cheese is a brined cheese made in a range of textures, from soft and creamy to firm and crumbly. It is commonly served at breakfast and used in pastries; its saltiness and flavor vary by producer and style.
Is white cheese the same as feta?
No. Turkish white cheese and feta are both brined cheeses, but they come from different food traditions and can differ in milk, flavor, and texture. Feta is a Greek protected cheese, while Turkish white cheese has many regional and producer variations.
How should you store white cheese after opening?
Keep white cheese refrigerated in a covered container, ideally submerged in its original brine. Use a clean utensil to remove portions and follow the package’s after-opening instructions; leaving it exposed to air can dry it out and affect its flavor.
Can white cheese be frozen?
Yes, white cheese can be frozen, but thawing often makes it drier and more crumbly. It works best after freezing in cooked dishes such as pastries, omelets, or casseroles rather than served in slices.
Can you eat white cheese during pregnancy?
Yes, white cheese is suitable during pregnancy if it is made with pasteurized milk and has been kept properly chilled. Avoid versions made from unpasteurized milk, and be cautious with unpackaged cheese if its milk source or storage conditions are unclear.
Can white cheese be used in cooking?
Yes, white cheese is useful in savory pastries, omelets, salads, and baked dishes. It crumbles easily and adds a salty, creamy flavor; taste it before adding extra salt to the recipe.
Can people with lactose intolerance eat white cheese?
Some people with lactose intolerance tolerate white cheese, but the lactose content and individual response vary. If it triggers symptoms, choose a lactose-free alternative rather than assuming that brined cheese is lactose-free.
How do you make white cheese less salty?
To reduce white cheese’s surface salt, soak a portion briefly in cold water before eating. This will not remove all the salt, and a longer soak can soften the texture, so drain it well and taste before using.
How can you tell if white cheese has gone bad?
Discard white cheese if it develops an unusual foul smell, a slimy surface, unexpected discoloration, or mold, or if its package is swollen. Do not taste questionable cheese to check it; visible changes can signal spoilage.
Is white cheese a healthy food?
White cheese provides protein and calcium, but it can also be salty and contain saturated fat. Pairing a moderate serving with vegetables or other less salty foods is a practical way to include it in meals.
White Cheese Vitamins & Minerals
Vitamins
B12
0.51µg · 21% DV
B2
0.11mg · 8% DV
Vitamin A
66µg · 7% DV
Folate
10.5µg · 3% DV
Minerals
Calcium
148mg · 15% DV
Phosphorus
101mg · 14% DV
Sodium
330mg · 14% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
19mg · 1% DV
White Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Cheese
To burn the 80 calories in 1 slice (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 White Cheese?
White Cheese refers here to Turkish-style beyaz peynir, a brined cheese with a soft to moderately firm texture. It is typically made from milk and has a creamy, tangy, salty flavour; its texture and sharpness vary with the milk and how long it is aged.
In Turkey, it is a familiar part of breakfast, often served with bread, tomatoes, cucumbers and olives. It also works well crumbled into salads or tucked into pastries. For English-speaking cooks, try it wherever you might use a salty fresh cheese, while allowing for its brininess. It provides protein and calcium, with 14.5 g of protein per 100 g; a smaller portion can keep its saltiness from taking over a dish.
How Nutritious Is White 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
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 White 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 White Cheese Contain Allergens?
Contains these allergens:
Which Diets Is White 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
White Cheese Fat Profile
SATURATED
4.23g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.