Kashar Cheese
How Many Calories in Kashar Cheese? Nutritional Values and Benefits
Kashar cheese (Kaşar), a semi-hard cow’s milk cheese common in Turkish and Balkan cuisines, is known for its smooth texture, mild to slightly tangy flavor, and excellent meltability. Traditionally aged to develop its characteristic aroma and pale-yellow color, it is widely used in sandwiches, breakfast plates, baked dishes, and as a topping.
Calories and Nutritional Values (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 404 kcal | 2.1 g | 25.0 g | 31.5 g | 0 g | 720 mg |
| 2 | 1 slice (30 g) | 121 kcal | 0.6 g | 7.5 g | 9.5 g | 0 g | 216 mg |
Health Benefits of Kashar Cheese
- Rich in high-quality protein, calcium, phosphorus, vitamin B12, and vitamin A.
- Supports bone and dental health thanks to its calcium–phosphorus content.
- Provides sustained satiety, helping appetite control when portioned sensibly.
- Offers a concentrated source of energy and essential nutrients.
- Often lower in lactose than fresh milk, which may be better tolerated by some individuals.
Consumption Tips for Kashar Cheese
- Keep portions to 20–30 g (about one thin slice) to manage calories and saturated fat.
- Pair with whole-grain bread, eggs, or vegetables to build a balanced meal.
- Choose reduced-sodium or lower-fat varieties if you need to limit salt or saturated fat.
- Melt gently in omelets, toasties, or casseroles; grate over soups and salads for flavor.
- Limit additional salty foods (e.g., processed meats) in the same meal to control sodium intake.