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White Cheese (Medium Fat) Calories
Source of protein and calcium, medium fat, common in breakfast and salads
CALORIES
GI
POTASSIUM
FIBER
White Cheese (Medium Fat) Nutrition Facts
Selected: 100 g
260
KCAL / 100G
Carbs
2.5g
· 4%
Protein
17g
· 26%
Fat
20g
· 70%
Fiber
0g
White Cheese (Medium Fat) Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
Vitamin A
180µg · 20% DV
B5
0.5mg · 10% DV
Minerals
Phosphorus
390mg · 56% DV
Calcium
520mg · 52% DV
Sodium
1100mg · 48% DV
Selenium
14µg · 25% DV
White Cheese (Medium Fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White Cheese (Medium Fat) 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 (Medium Fat) Contain Allergens?
Contains these allergens:
Which Diets Is White Cheese (Medium Fat) 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
✓ Suitable
Low FODMAP
— Not suitable
White Cheese (Medium Fat) Fat Profile
SATURATED
12.5g
MONOUNSATURATED
5.1g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to White Cheese (Medium Fat)
White Cheese (Medium Fat) — Frequently Asked Questions
How should medium-fat white cheese be stored?
Keep it refrigerated in a sealed container, preferably covered by its original brine. If there is no brine, a light salt-water solution can help prevent it from drying out; always use clean utensils.
How long does white cheese stay fresh after opening?
When kept cold and covered in brine, it commonly keeps well for about one to two weeks, but the package instructions take priority. Discard it if it develops a strong ammonia smell, sliminess, unusual discoloration, or mold.
Can white cheese be frozen?
Yes, but freezing can make it more crumbly and watery after thawing. Thawed cheese is usually better in cooked dishes such as omelets, pastries, or sauces than in a fresh salad.
Why is white cheese sometimes very salty, and how can the saltiness be reduced?
White cheese is often ripened and stored in brine, which can make it salty. Briefly soaking it in cold water or milk before eating can reduce saltiness, although soaking too long can dull its flavor and texture.
What foods pair well with white cheese in a salad?
It pairs well with tomatoes, cucumber, arugula, parsley, olives, walnuts, and olive oil. Fresh vegetables and greens balance its salty flavor and make the meal more satisfying.
Is white cheese or cheddar a better choice for breakfast?
Both provide protein and fat, but white cheese is typically moist, tangy, salty, and crumbly, while cheddar is firmer and melts more readily. The better choice depends on your preferred flavor, portion size, and how you plan to use it.
Does cooking white cheese destroy its protein?
Cooking does not remove the protein, though heat changes the cheese's texture and may drive off moisture. It works well in eggs, savory pastries, and vegetable dishes, but prolonged high heat can make it tough.
Is white cheese good after a workout?
White cheese can contribute protein to a post-workout snack or meal. Pairing it with a carbohydrate food such as bread, fruit, or grains creates a more balanced recovery option.
Is it bad to eat white cheese at night?
Eating white cheese at night is not inherently harmful; overall portion size and daily eating habits matter more. Its saltiness may cause thirst, and it may aggravate reflux or discomfort in sensitive people.
Who should be cautious with white cheese?
People with a milk allergy should avoid it, while some people with lactose intolerance may tolerate small portions differently. Those who need to limit sodium, including people with certain kidney conditions or high blood pressure, should pay attention to brined cheese.
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Nutrition data compiled from USDA FoodData Central and scientific sources.