Dairy Products / Cheese
Cheese, native
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 299kcal / 2530kcal (11%) |
Macronutrients
Protein | 13.2 g/ 71g (18%) | ||
Total Fat | 25 g/ 42g (59%) | ||
Total Carbs | 5.3 g/ 348g (1%) | ||
| |||
Vitamins
Vit A | 5.25 mcg RAE/ 700mcg RAE (0.75%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 323 mg/ 750mg (43%) high |
Phosphorus | 166 mg/ 700mg (23%) source |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 865 mg/ 1500mg (57%) |
Allergen Info
Milk
What is this food?
Native cheese (cheese, native). It’s a dairy-based food that’s usually eaten as a topping or ingredient for sandwiches, pasta, and snacks.
Why it matters to health
Native cheese is a good source of protein, which helps keep you full and supports muscle repair. But it’s also high in total fat (25g per 100g) and sodium (865mg per 100g), so eating too much can make it harder to manage daily fat and salt intake. Carbs are low (5.3g) and fiber is zero, so it works best when paired with fiber-rich foods like vegetables, fruits, and whole grains.
Healthier tips
- Use a smaller portion: try 1–2 tablespoons or a thin slice instead of a thick serving.
- Balance your plate: pair with vegetables (salad, sautéed greens, or veggies in your meal) and whole grains (brown rice, oats, whole wheat bread).
- Watch salt: if your cheese is salty, go lighter on salty sauces (processed meats, instant noodles, salty dips).
- For daily eating (3 meals + 1–2 snacks): keep cheese as a snack add-on or part of a meal, not the main bulk of your food.
Common Filipino dishes
Cheese sandwich, Ensaymada, Macaroni salad, Baked macaroni with cheese, Pizza (Filipino-style), Queso de bola toppings
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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