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Soft-textured strained white cheese; a source of protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of White Strained Cheese (30 g) has 69 calories. That works out to 230 calories per 100 g. It contains 0.9 g of carbs, 4.4 g of protein, 5.4 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 18% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 30 g
69
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
4.4g
· 9% DV
Fat
5.4g
· 7% 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 25% · Fat 70%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.18 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 0.9 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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 69 kcal |
| 1 slice (thin) | 20 g | 46 kcal |
| 1 tablespoon (grated) | 20 g | 46 kcal |
| 2 tablespoon (grated) | 40 g | 92 kcal |
| 1 slice (thick) | 45 g | 104 kcal |
| 0.25 cup (chopped) | 55 g | 127 kcal |
| 2 slice (double) | 60 g | 138 kcal |
| 1 serving (medium) | 60 g | 138 kcal |
| 100 g | 100 g | 230 kcal |
| ½ cup (chopped) | 110 g | 253 kcal |
Calculated from 230 calories per 100 g.
White strained cheese is a soft, white cheese whose whey has been drained to give it a thicker texture. Its exact saltiness and firmness vary with the milk and production method, so products sold under this name may not taste identical.
No, white strained cheese is not necessarily feta. Feta is a specific brined cheese with a crumbly texture and a protected regional tradition, while white strained cheese describes a broader style of drained white cheese.
White strained cheese is made by curdling milk and draining whey from the curds. Draining makes the cheese denser; the type of milk, salt, and production technique determine its final texture and flavor.
You can eat white strained cheese as it is, spread it on bread, or serve it with tomatoes, cucumbers, olives, and herbs. Its soft texture also makes it easy to mix into a sandwich filling or breakfast omelet.
Sometimes, but white strained cheese is usually less smooth and may be saltier than cream cheese. It works well in savory spreads and fillings; for a smooth dip, mash it thoroughly or blend it with a little yogurt.
Keep white strained cheese covered in the refrigerator and use a clean utensil each time. Follow the package’s storage directions and use-by date; discard it if you notice mold, an unusual smell, or a marked change in color.
Yes, white strained cheese can be frozen, but thawing may make it grainy or watery. It is usually better to use thawed cheese in cooked dishes, such as an omelet or pastry filling, than to serve it as a spread.
White strained cheese usually softens and may crumble when heated rather than melting into long, stretchy strands. Use it in fillings or as a topping, but choose a melting cheese if a recipe depends on a stretchy texture.
Yes, white strained cheese works well as a savory pastry filling, especially when mixed with herbs. Drain excess liquid first so the filling does not make the pastry soggy, and taste it before adding extra salt.
Yes, white strained cheese made from pasteurized milk can generally be eaten during pregnancy. Soft cheese made with unpasteurized milk can carry a foodborne infection risk; if the milk source is unclear, ask your healthcare professional.
Vitamins
B12
0.42µg · 18% DV
B2
0.08mg · 6% DV
Vitamin A
54µg · 6% DV
Biotin
0.75µg · 3% DV
Minerals
Calcium
150mg · 15% DV
Phosphorus
105mg · 15% DV
Sodium
270mg · 12% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
30mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 69 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.
White strained cheese is a soft white cheese made by draining curds to remove whey, giving it a thicker, creamier texture than many fresh cheeses. Common in Turkey, it has a mild, slightly tangy and milky taste. Serve it at breakfast with bread, tomatoes, cucumber or herbs; it also works well crumbled into pastries or alongside a simple salad.
It provides protein and calcium, with 14.5 g of protein per 100 g, and its richness makes a modest portion satisfying. For a lighter meal, pair a slice with plenty of fresh vegetables, or use it in place of a richer cheese in a sandwich.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.45g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.