1 slice (medium) of White cheese (low-fat, low-salt) (30 g) has 44 calories. That works out to 145 calories per 100 g. It contains 0.6 g of carbs, 5.3 g of protein, 2.1 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.

What is White cheese (low-fat, low-salt)?

White cheese (low-fat, low-salt) is a lighter version of the brined white cheeses common in Turkey and the eastern Mediterranean. Made by curdling milk, shaping the curds and letting them mature in brine, it may be produced from cow’s, sheep’s or goat’s milk. It is firm enough to slice, yet often breaks into soft, slightly crumbly pieces.

In Turkey it is a familiar breakfast cheese, served with bread, tomatoes, cucumbers and olives; it also works well in salads and pastries. For readers elsewhere, try it crumbled over greens or alongside fresh vegetables. It provides protein, with 7 g of fat per 100 g. Its gentle saltiness and mild tang pair easily with herbs, while a quick rinse can make it taste even less salty if desired.

White cheese (low-fat, low-salt) Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

· 1% DV

Protein

17.5g

· 35% DV

Fat

· 9% DV

Fiber

· 0% DV

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

Calories come from: Carbs 6% · Protein 50% · Fat 44%

White cheese (low-fat, low-salt) Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

0.35mg · 27% DV

Vitamin A

80µg · 9% DV

Biotin

2.5µg · 8% DV

Minerals

Calcium

480mg · 48% DV

Phosphorus

320mg · 46% DV

Zinc

2mg · 18% DV

Sodium

350mg · 15% DV

How Nutritious Is White cheese (low-fat, low-salt)?

Nutrient density

High

68/ 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

52/ 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 (low-fat, low-salt) 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 (low-fat, low-salt)

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

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 (low-fat, low-salt) 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 (low-fat, low-salt) 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 (low-fat, low-salt) 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 (low-fat, low-salt) Fat Profile

SATURATED

4.5g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.3:1

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

Compare White cheese (low-fat, low-salt)

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White cheese (low-fat, low-salt) vs Cheddar Cheese257 kcal fewer per 100 g

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Foods Similar to White cheese (low-fat, low-salt)

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

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270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About White cheese (low-fat, low-salt)

Is low-fat, low-salt white cheese the same as feta?

No. Turkish white cheese and feta are different cheeses, even though both are white and often stored in brine. Feta usually has a sharper, saltier flavour, while white cheese varies in texture and taste by producer.

How should you store low-fat, low-salt white cheese after opening?

Keep low-fat, low-salt white cheese covered in the refrigerator, preferably in its brine and in a clean, sealed container. If it was packed without brine, seal it well and follow the storage directions on the package.

Can you freeze low-fat, low-salt white cheese?

Yes, but freezing can make low-fat, low-salt white cheese crumbly and release moisture after thawing. Freeze it in a tightly sealed portion, thaw it in the refrigerator, and use it in cooked dishes rather than serving it in slices.

Does low-fat, low-salt white cheese melt?

Low-fat, low-salt white cheese softens when heated but generally does not melt into stretchy strings like mozzarella. It can crumble or release moisture, so it works well in omelettes, pastries, and baked dishes.

What can you eat with low-fat, low-salt white cheese for breakfast?

Low-fat, low-salt white cheese pairs well with tomatoes, cucumber, peppers, olives, and bread. Since it is lower in salt, you can add herbs such as oregano or mint for flavour instead of relying on salty cured meats.

Can you eat low-fat, low-salt white cheese without cooking it?

Yes. Low-fat, low-salt white cheese is ready to eat and can be served in salads, sandwiches, or as part of a breakfast plate. Use clean utensils, keep it refrigerated after opening, and avoid leaving it out for long.

How can you tell if low-fat, low-salt white cheese has gone bad?

Discard low-fat, low-salt white cheese if it develops an unpleasant smell, a slimy surface, unusual discoloration, or mold. Do not simply cut mold off soft or brined cheese, because contamination may extend beyond the visible spot.

Is low-fat, low-salt white cheese good for weight loss?

It can fit into a weight-loss meal because its protein may help make a meal more filling, but the cheese does not cause weight loss by itself. Pairing a measured serving with vegetables can make a satisfying snack or breakfast.

Can people with lactose intolerance eat low-fat, low-salt white cheese?

Some people with lactose intolerance tolerate small amounts of cheese, but the lactose content of white cheese varies with how it is made. Start with a small portion if you already know you tolerate dairy, and stop if it causes symptoms.

Is low-fat, low-salt white cheese safe during pregnancy?

Yes, if the low-fat, low-salt white cheese is made with pasteurized milk and kept refrigerated. Avoid versions made from unpasteurized milk during pregnancy because they can carry bacteria that pose a food-safety risk.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026