Creamy Cheese Squares (Kiri)
Quick answer
A medium portion of Creamy Cheese Squares (Kiri) (18 g) contains 57 kcal, with 0.8 g of net carbohydrates and 1.5 g of protein.
- Carbs0.8 g5.6%
- Protein1.5 g10.6%
- Fat5.4 g83.9%
- Fibre0 g
Percentages of total energy (calories)
How many calories are in Kiri cheese?
Little Kiri squares are one of the most loved breakfast cheeses, especially with children. There are 315 calories per 100 g, and one square (about 18 g) has about 57 calories, most of them from fat (about 5 g per square), with little protein (about 1.5 g).
Does Kiri cheese raise blood sugar?
No. It has little carbohydrate (4.5 g per 100 g), so the glycemic index does not apply. The bread you spread it on is what raises blood sugar.
Kiri or cheese triangles?
The question every parent asks 😄 Kiri is richer: per 100 g it has 315 calories and 30 g of fat, while cheese triangles have 230 calories and 18 g of fat. But Kiri feels "creamier" because it contains cream. Read also: Spreadable Cheese Triangles (The Laughing Cow)
Is it suitable for weight loss?
In a small amount, yes. Its advantage is that it comes in squares, so you know what you are eating. But because it is low in protein, it is not very filling, so it is best eaten with something that has protein and vegetables.
How to eat it smartly
- One square on brown bread with cucumber.
- With a boiled egg it becomes a balanced breakfast.
- With apple or cucumber slices as a school snack for children.
Lighter alternatives
- Instead of two Kiri squares: one square with areesh cheese.
- If you want a spreadable cheese with fewer calories: labneh, or light cream cheese.
Nutrition values are approximate and can vary by country and product; WiBo Health is not affiliated with this brand.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (18 g) |
|---|---|---|
| Calories | 315 kcal | 56.7 kcal |
| Protein | 8.5 g | 1.5 g |
| Carbohydrate | 4.5 g | 0.8 g |
| Available carbohydrate | 4.5 g | 0.8 g |
| Sugar | not available | — |
| Fat | 30 g | 5.4 g |
| Dietary fibre | 0 g | 0 g |
| Glycemic index | Not applicable | |
| Glycemic load | Not applicable | |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 2.7 g of protein per 100 kcal, ranking 46 of 50 in Dairy & cheese (highest first).
Frequently asked questions
How many calories are in a Kiri cheese square?
One square (about 18 g) has about 57 calories.
Does Kiri cheese raise blood sugar?
No, it has little carbohydrate.
Which is lighter: Kiri or cheese triangles?
Cheese triangles are lighter: 230 calories per 100 g, compared with 315 for Kiri.
Is Kiri cheese suitable for children?
In a reasonable amount, as part of a breakfast with brown bread, vegetables and fruit.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Medically reviewed by Dr. Wassim Habib | Founder, WiBo Health · 31 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.