Calories in Cheese: Nutrition Facts & Serving Sizes
Per 1 cup, crumbled, not packed (135g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1 oz (28g) serving of cheese contains about 100 calories. Per 100g, cheese provides 353 calories with 21.4g of protein, 28.7g of fat, and 2.3g of carbs. These values represent a general average across common cheese varieties. Cheese is a concentrated dairy product made by coagulating milk protein (casein) and pressing out the whey. The standout micronutrient is calcium at 528mg per 100g, covering about 40% of the daily recommended intake. Cheese is also a reliable source of vitamin B12 (1.2mcg per 100g) and phosphorus (387mg per 100g), which supports bone health alongside calcium. Calories and macros vary significantly across cheese types, from low-fat cottage cheese (95 cal per 100g) to dense aged cheeses like parmesan (420 cal per 100g).
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cubic inch (17g) | 60 | 3.6g | 0.4g | 4.9g | 0g |
| 1 oz (28g) | 100.3 | 6.1g | 0.7g | 8.2g | 0g |
| 1 cup, crumbled, not packed (135g) | 476.6 | 28.9g | 3.1g | 38.7g | 0g |
| 100g | 353 | 21.4g | 2.3g | 28.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 353 | 18% |
| Protein | 21.4g | 43% |
| Total Fat | 28.7g | 37% |
| Saturated Fat | 18.7g | 94% |
| Total Carbohydrates | 2.3g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 0.5g | 1% |
| Sodium | 1146mg | 50% |
| Cholesterol | 75mg | 25% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 18.7g | 6% |
| Cholesterol | 75mg | 25% |
| Calcium | 528mg | 41% |
| Iron | 0.3mg | 2% |
| Potassium | 256mg | 5% |
| Vitamin A | 198mcg | 22% |
| Vitamin D | 0.5mcg | 3% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 1.2mcg | 50% |
| Magnesium | 23mg | 5% |
| Phosphorus | 387mg | 31% |
| Zinc | 2.7mg | 25% |
| Selenium | 14.5mcg | 26% |
| Folate | 36mcg | 9% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cheese
Cheese is one of the most nutrient-dense dairy foods available, packing protein, calcium, and fat-soluble vitamins into a calorie-dense package. The 21.4g of protein per 100g contains all essential amino acids, making it a complete protein that supports muscle maintenance and recovery.
The 528mg of calcium per 100g is the headline micronutrient. Calcium is critical for bone density and muscle contraction. For anyone lifting weights, maintaining adequate calcium intake protects long-term bone health as training intensity and volume increase over the years. Phosphorus (387mg per 100g) works alongside calcium in bone mineralization.
Cheese is also one of the few non-meat sources of vitamin B12 at 1.2mcg per 100g. B12 is essential for red blood cell production, DNA synthesis, and neurological function. For those who eat limited meat, cheese can help fill B12 gaps.
From a practical standpoint, cheese adds significant satiety per serving due to its fat and protein combination. Even small amounts add flavor and fullness to meals, making it easier to stick to a calorie-controlled diet. Adding a 1 oz slice to a chicken breast or eggs can make a meal considerably more satisfying without drastically changing the calorie count.
Dietary Considerations
Cheese is naturally gluten-free and suitable for low-carb and ketogenic diets with only 2.3g of carbs per 100g. It is not vegan or dairy-free. For weight loss, cheese can fit in moderation but requires portion control because of its calorie density. Different cheese varieties have very different calorie profiles: mozzarella (299 cal/100g) and feta (265 cal/100g) are lighter, while parmesan (420 cal/100g) and cheddar (408 cal/100g) are denser. Aged cheeses are generally lower in lactose and better tolerated by people with mild lactose sensitivity. The sodium content can be high (1146mg per 100g on average), so check specific varieties if sodium is a concern.
Daily Intake (100g)
100g of cheese provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cheese?
Cheese averages about 353 calories per 100g, but this varies widely. Cottage cheese is around 95 calories per 100g. Mozzarella has 299 calories. Cheddar has 408 calories. Parmesan has 420 calories. A 1 oz serving of most common cheeses is roughly 80 to 120 calories.
Is cheese good for weight loss?
Cheese can support weight loss when portioned correctly. The high protein and fat content increase satiety, helping you eat less overall. The main risk is its calorie density. One cup of shredded cheese can contain nearly 500 calories. Weigh your portions and account for cheese in your daily calorie budget.
How much protein in cheese?
Cheese averages 21.4g of protein per 100g. A 1 oz serving provides about 6g of protein. Parmesan is the highest at 28.4g per 100g. Cottage cheese has 10.9g per 100g at a much lower calorie cost. For maximizing protein per calorie, cottage cheese or ricotta are better options than hard aged cheeses.
Is cheese keto-friendly?
Yes. Cheese has only 2.3g of carbs per 100g on average and is high in fat, making it well-suited to ketogenic diets. Most hard and semi-hard cheeses are excellent keto choices. Avoid processed cheese products, which can have added starches and higher carb counts.
Which cheese has the most protein?
Parmesan has the most protein at 28.4g per 100g, followed by Swiss cheese (27g per 100g) and cheddar (23.3g per 100g). However, parmesan is also very calorie-dense at 420 calories per 100g. For protein per calorie, cottage cheese (10.9g protein at only 95 cal per 100g) is more efficient.
Does cheese raise cholesterol?
Cheese is high in saturated fat (18.7g per 100g), which can raise LDL cholesterol in some individuals. However, research on dairy fat and cardiovascular risk is mixed. Full-fat dairy does not appear to increase cardiovascular disease risk in the same way as processed foods. If you have elevated cholesterol, discuss cheese intake with a doctor or dietitian.
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