Calories in Cheese: By Type and Per Slice
A standard 1-oz (28g) slice of cheddar cheese contains 113 calories, with 9g fat, 7g protein, and under 1g carbohydrate, according to USDA FoodData Central (FDC ID 173414).
That single number is useful, but cheese spans a wide range — from the dense, sharp aged varieties down to fresh soft cheeses that are mostly water. Knowing where each type lands helps you fit it into your day without guesswork.
Calories in Common Cheeses (Per 1-oz / 28g Serving)
| Cheese Type | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Parmesan (hard, grated) | 111 | 7.3 | 10.1 | 0.9 |
| Cheddar | 113 | 9.3 | 7.0 | 0.4 |
| Swiss | 108 | 7.9 | 7.6 | 1.5 |
| Provolone | 100 | 7.5 | 7.2 | 0.6 |
| Gouda | 101 | 7.8 | 7.1 | 0.6 |
| Brie | 95 | 7.9 | 5.9 | 0.1 |
| Feta | 75 | 6.0 | 4.0 | 1.2 |
| Fresh mozzarella | 85 | 6.3 | 6.3 | 0.6 |
| Part-skim ricotta (2 oz) | 86 | 4.9 | 7.0 | 3.2 |
| Cottage cheese, low-fat (2 oz) | 45 | 0.9 | 6.3 | 2.4 |
| Cream cheese (1 tbsp / 15g) | 51 | 5.0 | 0.9 | 0.7 |
Source: USDA FoodData Central. Values rounded to one decimal place.
What the Macros Actually Mean
Hard, aged cheeses — parmesan, cheddar, gouda — deliver the highest protein per ounce because moisture has been pressed out, concentrating both fat and protein. That concentration is also why the calories are higher: fat at 9 cal/g is more than double protein or carbohydrate at 4 cal/g each.
Soft or fresh cheeses (mozzarella, ricotta, cottage cheese) retain more water, so the same weight carries fewer calories. Cottage cheese is the outlier: low-fat versions are mostly protein and water, making them one of the highest-protein, lowest-calorie dairy foods available.
Across almost all cheese types, carbohydrates are minimal — typically under 2g per ounce — because the lactose (milk sugar) is largely consumed by bacteria during the culturing process. The main variable is the fat-to-protein ratio.
Does It Fit Your Goals?
Weight loss: Cheese is calorie-dense, but it is not off-limits. A 1-oz portion of cheddar at 113 calories provides 7g of protein, which contributes to satiety. The practical challenge is portion accuracy — it is easy to eat 2 to 3 oz without noticing. Weighing or photographing the portion removes that ambiguity. For a full picture of your daily calorie target, see the TDEE calculator.
Blood sugar: For most people with type 2 diabetes or prediabetes, cheese is close to carbohydrate-free and does not spike glucose directly. The concern is more about total energy and saturated fat over time. See glycemic load explained for context on how the broader meal pattern matters more than any single food.
Higher protein targets: If you are aiming to hit a protein number, parmesan and cheddar are efficient contributors. Cottage cheese and part-skim ricotta give more protein per calorie and are easy to measure. Check the macro calculator to see how much protein your goal requires.
Portion Size Is the Hidden Variable
“A slice” varies more than most people realize. A deli slice of swiss is typically 1 oz; a thick hand-cut slice of cheddar can be 1.5 to 2 oz, adding 55 to 110 extra calories before the meal even starts. For shredded cheese, a loose cup and a packed cup can differ by nearly 50%.
The most reliable fix is the same one that works for any ingredient: photograph the portion before it goes on the plate.
Snap a photo of your cheese portion and let CalEye resolve the grams and calories in seconds — no scale required.
Frequently asked questions
- How many calories are in one slice of cheese?
- A standard 1-oz (28g) slice of cheddar contains about 113 calories, per USDA FoodData Central. Softer cheeses like mozzarella run lower (around 85 calories per oz), while harder or creamier varieties can reach 120 calories or more.
- Is cheese high in calories for weight loss?
- Cheese is calorie-dense — 100 to 120 calories per ounce for most hard varieties — but the protein and fat content can increase satiety. Portioning carefully and logging it consistently is more useful than avoiding it entirely.
- Which cheese has the fewest calories per serving?
- Cottage cheese (low-fat) is among the lowest at roughly 25 calories per ounce and delivers about 3.5g protein. Part-skim ricotta and fresh mozzarella are also lighter options at 40 to 80 calories per ounce.