Spanish Manchego Cheese
The pride of Spain's La Mancha and the companion of tapas: a hard cheese made only from Manchega sheep's milk, with the traditional woven-grass pattern pressed into its rind. It has zero carbohydrate, so a glycemic index does not apply, and its herby, buttery flavour grows sharper with ageing.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Thin triangular slices served with raw almonds and olives make a refined snack that supports stable blood sugar and calm fullness.
Best preparation methods
Peel off the outer wax coating and eat the cheese at room temperature, and avoid pairing it with thick sugary jams so your glucose stays stable.
Important Nutritional Note
Rich in vitamins A, D and E and beneficial fatty acids, and completely lactose-free in its aged versions, which makes it a great friend to your digestion and your figure.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 420 kcal | 126 kcal |
| Protein | 26 g | 7.8 g |
| Carbohydrate | 0.5 g | 0.1 g |
| Available carbohydrate | 0.5 g | 0.1 g |
| Fat | 35 g | 10.5 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 6.2 g of protein per 100 kcal, ranking 21 of 25 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Spanish Manchego Cheese good for weight loss?
Spanish Manchego Cheese provides 420 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 126 kcal.
How does Spanish Manchego Cheese affect blood sugar?
Spanish Manchego Cheese contains only 0.5 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Spanish Manchego Cheese?
A typical 30 g portion of Spanish Manchego Cheese provides about 126 kcal, 7.8 g protein, 0.1 g carbohydrate, 10.5 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.