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Unsalted cheese Calories
Low-sodium cheese option
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Unsalted cheese (30 g) has 79 calories. That works out to 264 calories per 100 g. It contains 1 g of carbs, 5.6 g of protein, 6.1 g of fat and 0 g of fiber. Its 156 mg of Calcium covers 16% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Unsalted cheese Nutrition Facts
Selected: 1 piece (small) · 30 g
79
KCAL / 30G
Carbs
1g
· 0% DV
Protein
5.6g
· 11% DV
Fat
6.1g
· 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 5% · Protein 28% · Fat 67%
Unsalted cheese nutrition facts table · 1 piece (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.21 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 g | 11% |
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 Small Unsalted cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 30 g | 79 kcal |
| 0.25 piece (quarter) | 12.5 g | 33 kcal |
| 1 piece (extra small) | 15 g | 40 kcal |
| ½ piece (half) | 25 g | 66 kcal |
| 1 piece (medium) | 50 g | 132 kcal |
| 1 serving (medium) | 60 g | 158 kcal |
| 1 piece (large) | 80 g | 211 kcal |
| 100 g | 100 g | 264 kcal |
| 1 serving (large) | 100 g | 264 kcal |
| 1 piece (extra large) | 120 g | 317 kcal |
Calculated from 264 calories per 100 g.
Frequently Asked Questions About Unsalted cheese
What is unsalted cheese?
Unsalted cheese is cheese made without added salt, or with very little added salt. It is not one specific cheese variety: its texture and moisture depend on the milk and cheesemaking method.
Is unsalted cheese completely sodium-free?
No. Milk naturally contains some sodium, so cheese made without added salt is not necessarily sodium-free. “Unsalted” describes how it is made, not a guarantee that it contains no sodium.
How is unsalted cheese made?
Unsalted cheese is made by curdling milk and separating the curds from the whey, without the usual salting step or with that step reduced. The method and milk used determine whether the finished cheese is soft, crumbly, or firm.
How does unsalted cheese taste compared with regular cheese?
Unsalted cheese generally tastes milder and less savory than salted cheese. The exact flavor varies by cheese type; herbs, pepper, or fresh vegetables can add flavor without relying on salt.
How should you store unsalted cheese?
Keep unsalted cheese refrigerated in a covered container and follow the storage directions for its specific type. Since salt can help preserve cheese, avoid leaving it exposed and use it while it is fresh.
Can you freeze unsalted cheese?
Yes, you can freeze unsalted cheese, but thawing may make it watery or crumbly, especially if it is fresh and moist. It usually works better in cooked dishes such as omelets or baked fillings than served as slices.
What can you use unsalted cheese for?
Use unsalted cheese in omelets, pasta, sandwiches, or baked fillings. Its mild flavor suits recipes where you want the cheese’s texture without a strong salty taste; add herbs or other seasonings to the dish as needed.
How can you make unsalted cheese taste better without adding salt?
Season unsalted cheese with herbs, black pepper, chili flakes, or a little olive oil. Pairing it with tomatoes, cucumber, or other flavorful ingredients can also make it more satisfying without adding salt.
Is unsalted cheese good for people who need to limit sodium?
Unsalted cheese can be a lower-sodium option than salted cheese, but it may still contain naturally occurring sodium. If you have a prescribed sodium limit, compare the specific product’s nutrition information with your daily target.
Can babies eat unsalted cheese?
Some babies can have unsalted cheese once they are ready for solid foods, but the cheese should be made from pasteurized milk and served in a safe texture. Ask your child’s clinician about an appropriate choice for your baby.
Unsalted cheese Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.1mg · 8% DV
Vitamin A
59.4µg · 7% DV
Biotin
0.96µg · 3% DV
Minerals
Calcium
156mg · 16% DV
Phosphorus
108mg · 15% DV
Zinc
0.78mg · 7% DV
Selenium
3.6µg · 7% DV
Potassium ⭐
29mg · 1% DV
Sodium
14mg · 1% DV
Unsalted cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted cheese
To burn the 79 calories in 1 piece (small) (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 Unsalted cheese?
Unsalted cheese is made from milk curds without added salt, or with very little; its exact texture depends on the style, ranging from soft and fresh to fairly firm. It usually tastes mild and milky rather than sharply savoury. It can be eaten at breakfast with tomatoes, cucumber and herbs, crumbled into eggs or folded into pastries. In recipes, its gentle flavour lets other ingredients come through.
It provides protein as well as fat, and can be a useful alternative when you want less sodium than in a typical salted cheese. Add herbs, pepper or a little olive oil for extra flavour, and taste a dish before adding any more salt.
How Nutritious Is Unsalted 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 Unsalted 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 Unsalted cheese Contain Allergens?
Contains these allergens:
Which Diets Is Unsalted cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Unsalted cheese Fat Profile
SATURATED
3.84g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.