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Puerto rican white cheese
Puerto rican white cheese has 174 calories per serving (100 Grams). It provides 11.3g protein, 3g carbs, and 13g fat. With a low glycemic index (GI: 49), this recipe is suitable for weight loss, diabetes management.
Track the exact calories and macros of Puerto rican white cheese in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories174.0 kcal
- Carbs3.0 g (12.2 kcal)
- Protein11.3 g (45.0 kcal)
- Fats13.0 g (116.8 kcal)
Nutrition Label
Puerto rican white cheese
- Serving Size100 Grams ( g)
- Calories174.0 kcal
- Carbs3.0 g
- Fiber0.0 g
- Sugar0.3 g
- Protein11.3 g
- Fat13.0 g
- Saturated fat8.3 g
- Mono unsaturated fat3.6 g
- Poly unsaturated fat0.4 g
- Cholesterol51.0 mg
- Sodium84.0 mg
Nutrition per 100g
- Calories174.0 kcal
- Carbs3.0 g
- Fiber0.0 g
- Sugar0.3 g
- Protein11.3 g
- Fat13.0 g
- Cholesterol51.0 mg
- Sodium84.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Puerto rican white cheese
100 Grams
Instructions
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At just 174 kcal per serving, this is an excellent choice for weight management. With 11.3g protein, it supports lean muscle while cutting kcal.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The protein content (11.3g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.3g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (8.3g) and cholesterol (51mg) are on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (11.3g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Grams (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
100 Grams (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Meal prep friendly
Puerto rican white cheese stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (348-522.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Puerto rican white cheese contains 174 kcal (11.3g protein, 3g carbs, 13g fat). That's 174 kcal per 100g. You can track exact portions in the Hint app.
At just 174 kcal per serving, this is an excellent choice for weight management. With 11.3g protein, it supports lean muscle while cutting kcal. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The protein content (11.3g) helps prevent blood sugar spikes. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Puerto rican white cheese has 11.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Puerto rican white cheese is light enough for dinner at 174 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Puerto rican white cheese already has good protein (11.3g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
