1 slice (medium) of White cheese (high protein) (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 0.6 g of carbs, 6 g of protein, 4.2 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is White cheese (high protein)?

High-protein white cheese is a Turkish-style brined cheese, commonly made from cow’s, sheep’s or goat’s milk. Its saltiness and firmness vary by region and milk; the type described here is moist, sliceable and slightly crumbly. It is not the same as fresh, soft cheeses often called “white cheese” elsewhere.

In Turkey, it is a familiar part of breakfast, served with bread, olives and tomatoes, and it is also crumbled into salads. Outside Turkey, try it in sandwiches or alongside fresh vegetables. It provides substantial protein with little carbohydrate: a 100 g portion has 20 g of protein. If you prefer a milder taste, briefly soak it in water before serving.

White cheese (high protein) Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

· 1% DV

Protein

20g

· 40% DV

Fat

14g

· 18% 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 37% · Fat 59%

White cheese (high protein) Vitamins & Minerals

Vitamins

B12

1.7µg · 71% DV

0.35mg · 27% DV

Vitamin A

180µg · 20% DV

0.5mg · 10% DV

Minerals

Phosphorus

350mg · 50% DV

Calcium

480mg · 48% DV

Sodium

1100mg · 48% DV

Iodine

35µg · 23% DV

How Nutritious Is White cheese (high protein)?

Nutrient density

Medium

55/ 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

48/ 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.

White cheese (high protein) 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 White cheese (high protein)

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is White cheese (high protein) 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 White cheese (high protein) 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 White cheese (high protein) 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

— Not suitable

Low FODMAP

— Not suitable

White cheese (high protein) Fat Profile

SATURATED

MONOUNSATURATED

3.5g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 3.8:1

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

Compare White cheese (high protein)

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White cheese (high protein) vs Tulum Cheese150 kcal fewer per 100 g

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Foods Similar to White cheese (high protein)

🥒

Tzatziki

60 kcal

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

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64 kcal

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61 kcal

🥛

Cream

340 kcal

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Frequently Asked Questions About White cheese (high protein)

Is high-protein white cheese the same as feta?

No. High-protein white cheese may resemble feta in its brined, crumbly style, but Turkish white cheese can be made from different milks and vary in saltiness and texture. Feta is a distinct Greek cheese with protected production rules.

Why is high-protein white cheese so salty?

High-protein white cheese is often salted or matured in brine, which gives it its familiar savory taste and helps preserve it. Salt levels vary between producers and styles, so one brand may taste much saltier than another.

How do you make high-protein white cheese less salty?

Briefly soak high-protein white cheese in cold water, then taste it; replace the water and soak a little longer if needed. Avoid leaving it in water for too long, since that can make the cheese soft and wash out its flavor.

How should you store high-protein white cheese after opening?

Keep high-protein white cheese refrigerated in a covered container, preferably submerged in its original brine. Use a clean utensil each time and return it promptly to the fridge; don’t leave it sitting out at room temperature for extended periods.

Can you freeze high-protein white cheese?

Yes, but high-protein white cheese may become more crumbly or watery after thawing. Freeze it in a sealed container and use the thawed cheese in cooked dishes such as omelets, pastries, or baked meals rather than expecting its original sliceable texture.

Does high-protein white cheese melt well?

No, high-protein white cheese usually softens and crumbles rather than melting into a smooth, stretchy layer. It works well in fillings, salads, and omelets; taste it before adding extra salt because the cheese itself may be quite salty.

How is high-protein white cheese traditionally made?

High-protein white cheese is made by curdling milk, draining and pressing the curds, then salting or maturing the cheese in brine. Milk type, pressing, and aging time affect whether the finished cheese is firm, creamy, or crumbly.

Is high-protein white cheese safe to eat during pregnancy?

Yes, high-protein white cheese made from pasteurized milk and kept refrigerated is generally safe during pregnancy. Avoid versions made with unpasteurized milk, and discard cheese that has been left unrefrigerated for a long time or appears spoiled.

Can people with lactose intolerance eat high-protein white cheese?

Not always; the lactose content of high-protein white cheese varies with how it is made and aged. Some people with lactose intolerance tolerate a small serving, while others develop symptoms. It is not safe for someone with a milk-protein allergy.

Is high-protein white cheese a healthy choice?

It can be a useful protein-containing part of a meal, but high-protein white cheese may also be high in salt and saturated fat. Pairing a modest serving with vegetables is a practical way to enjoy it without making the meal overly cheese-heavy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026