Group · Dairy
Fromage blanc
Fromage blanc is a drained curd of milk, fresh and unripened. Its texture ranges from smooth to grainy depending on how much it is drained, and its fat content is expressed as a percentage of dry matter, which is why a tub labelled “40%” is actually much leaner than that figure suggests.
On the nutrition side, on average it provides 80 kcal per 100 g, with 6.87 g of protein, 6.34 g of carbohydrate and 2.83 g of fat. It provides 134 mg of calcium, 127 mg of phosphorus and 29.1 µg of iodine per 100 g. This page corresponds to the Ciqual entry “plain or with fruit (average food)”: a plain 0% version is lighter, a fruit version sweeter.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 80 kcal |
| Kilojoules | 337 kJ |
| Protein | 6,9 g |
| Carbohydrate | 6,4 g |
| Fat | 2,9 g |
| Fibre | 0,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine29,1 µg19 %
- Phosphorus127 mg18 %
- Vitamin B20,25 mg18 %
- Calcium134 mg17 %
- Vitamin D0,67 µg13 %
- Vitamin B120,26 µg10 %
- Selenium5 µg9 %
- EPA0,02 g8 %
- Vitamin B9dietary folate equivalents12,1 µg
See the other 13 nutrients
- Potassium162 mg8 %
- Vitamin B50,38 mg6 %
- Zinc0,52 mg5 %
- Total omega-30,09 g4 %
- Vitamin E0,43 mg4 %
- Magnesium12 mg3 %
- Vitamin B60,04 mg3 %
- Vitamin B10,02 mg2 %
- Omega-3 ALA0,03 g2 %
- Copper0,01 mg1 %
- Omega-6 LA0,07 g1 %
- Manganese0,01 mg1 %
- Vitamin B30,05 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
6.87 g of protein for 80 kcal: that is its selling point. It is well ahead of Greek yoghurt on that front, for fewer calories. It is one of the most effective dairy products for fullness on a small calorie budget.
It replaces cream in many preparations. Cold sauce, gratin, filling, cheesecake: at 2.83 g of fat against more than 30 g for double cream, the saving is massive. When cooking, stir it in off the heat so that it does not split.
Plain rather than fruit, always. Flavoured versions commonly add around ten grams of sugars per hundred. The same plain tub with fresh chopped fruit stirred in costs less and provides fibre.
The fat percentage fools everyone. It is calculated on the dry matter, not on the product: a tub labelled 20% actually contains only three grams per hundred. Recent labels show both, and it is the “per 100 g” figure you should read.
Iodine and calcium. 29.1 µg of iodine per 100 g: dairy products are, along with seafood, the main dietary source in France. Worth knowing if you are cutting down sharply on dairy.
Sources
Average nutrition values per 100 g, given as a guide only (they may vary by brand and preparation).
Recipes with fromage blanc
Tuna salad wrap
High-protein chicken wrap
High-protein fromage blanc and banana toast
High-protein blueberry pancakes
High-protein bread with oats and skyr
High-protein ham and fromage blanc omelette
High-protein raspberry muffins
Homemade burger sauce
Fruit pavlova
Fromage frais mousse with red berries
Lighter flammekueche (Alsatian tarte flambée)
