1 slice (medium) of Soft cheese (30 g) has 81 calories. That works out to 270 calories per 100 g. It contains 0.8 g of carbs, 4.8 g of protein, 6.3 g of fat and 0 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Soft cheese?

Soft cheese is a broad term for moist cheeses with a tender, creamy texture, made by curdling milk and draining the curds to varying degrees. Depending on the style, it may be mild and spreadable or soft enough to slice. It is commonly spread on toast or crackers, paired with fruit or vegetables, stirred into dips, or used in sandwiches and cooking. In Turkey, soft cheeses are also served at breakfast, often alongside tomatoes, olives and bread.

It provides protein and calcium, while many varieties are relatively rich in fat. For a lighter plate, use a modest portion with fresh vegetables, or choose crisp bread and herbs rather than richer accompaniments.

Soft cheese Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

16g

· 32% DV

Fat

21g

· 27% 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 24% · Fat 72%

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Soft cheese Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

0.35mg · 27% DV

Vitamin A

220µg · 24% DV

0.5mg · 10% DV

Minerals

Phosphorus

340mg · 49% DV

Calcium

480mg · 48% DV

Sodium

650mg · 28% DV

Zinc

2mg · 18% DV

Potassium ⭐

110mg · 3% DV

How Nutritious Is Soft cheese?

Nutrient density

High

65/ 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

37/ 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.

Soft cheese 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 Soft cheese

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

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

Is Soft 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 Soft cheese 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 Soft cheese 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

Soft cheese Fat Profile

SATURATED

13g

MONOUNSATURATED

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Soft cheese

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Soft cheese vs Tzatziki210 kcal more per 100 g

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Soft cheese vs Cheddar Cheese132 kcal fewer per 100 g

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Soft cheese vs Tulum Cheese100 kcal fewer per 100 g

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Soft cheese vs Milk206 kcal more per 100 g

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Foods Similar to Soft cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Soft cheese

What is soft cheese?

Soft cheese is cheese with a moist, tender texture, ranging from spreadable fresh varieties to soft-ripened cheeses with a rind. Its flavour, saltiness and best uses vary widely, so the name describes a texture rather than one single recipe.

Can you freeze soft cheese?

Yes, you can freeze soft cheese, but thawing often makes it grainy or watery. It usually works better afterward in cooked dishes, sauces or baking than spread on bread; freeze it tightly wrapped to limit freezer burn.

How long does soft cheese last after opening?

Soft cheese should be kept refrigerated and used according to the storage guidance for its specific type. Seal it well after opening, use clean utensils, and discard it if it develops an unusual smell, texture or unexpected mould.

Can you eat soft cheese when pregnant?

Yes, many soft cheeses are suitable during pregnancy if made with pasteurized milk; unpasteurized soft cheese can carry listeria risk. Check the product’s pasteurization information, and ask your clinician if you are unsure about a particular cheese.

What is the difference between soft cheese and cream cheese?

Soft cheese is a broad texture category, while cream cheese is one specific, spreadable cheese. Other soft cheeses may be tangier, saltier, rind-ripened or more crumbly, so they may not behave the same way in a recipe.

Can you cook with soft cheese?

Yes, soft cheese can be cooked with, though it may melt, separate or release moisture depending on the variety. Stir it into sauces near the end of cooking, or drain wetter cheese before adding it to a filling.

How can you tell if soft cheese has gone bad?

Soft cheese may be spoiled if it develops an unexpected mould, sour or ammonia-like smell, sticky surface or unusual colour. Some soft-ripened cheeses naturally have edible mould rinds, so judge them by the normal appearance of that variety.

Can soft cheese be used instead of cream cheese in a recipe?

Sometimes, but soft cheese is not always a one-for-one substitute for cream cheese. A wetter or more crumbly variety can change the texture of frosting, dips or baking, so choose a mild, smooth cheese when a recipe needs a spreadable consistency.

Does soft cheese melt well?

Some soft cheeses melt smoothly, while others turn runny or separate when heated. Fresh, moist varieties often release more liquid, so test a small amount first if you need a soft cheese for a grilled sandwich or hot dip.

Can people with lactose intolerance eat soft cheese?

Some people with lactose intolerance tolerate certain cheeses better than milk, but soft cheese can still contain lactose. The amount varies by type and production method; choose a labelled lactose-free option if ordinary soft cheese triggers symptoms.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026