White Cheese
How Many Calories in White Cheese? Nutrition Facts and Benefits
White cheese (often feta-style), a brined, semi-soft cheese with a tangy, salty flavor, is widely enjoyed across Mediterranean and Balkan cuisines. Its crumbly texture makes it a versatile addition to salads, pastries, omelets, and sandwiches. Traditionally made from sheep’s milk or a blend of sheep’s and goat’s milk, it’s valued for its rich taste and nutrient density.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbs | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 265 kcal | 4 g | 14 g | 21 g | 0 g | 1,100 mg |
| 2 | 1 serving (30 g) | 80 kcal | 1.2 g | 4.2 g | 6.3 g | 0 g | 330 mg |
Health Benefits of White Cheese
- Rich in calcium and phosphorus, supporting bone and dental health.
- Provides high-quality protein that aids muscle maintenance and satiety.
- Contains B vitamins (such as B12 and riboflavin) for energy metabolism.
- Brined cheeses may contain beneficial cultures that support gut health.
- Lower in lactose than many fresh dairy products, which may be easier to tolerate for some people.
White Cheese Consumption Tips
- Rinse or briefly soak in water to reduce saltiness and sodium before serving.
- Pair with vegetables (salads, grilled veggies) or whole grains to balance the meal.
- Use as a topping for omelets, stuffed peppers, or flatbreads for extra flavor with smaller amounts.
- Choose reduced-sodium varieties if you are watching your salt intake.
- Keep portions moderate (about 30 g per serving) due to its sodium and saturated fat content.