Calories in Cheese
Cheddar cheese contains 403 kcal per 100g — calorie-dense due to high fat (33g/100g). A typical 30g serving (1 oz) is 121 kcal with 7g of protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 oz cheddar (28g) | 113 | 0.4 | 7 | 9.3 | — |
| 1 slice American (~21g) | 67 | 1 | 4 | 5 | — |
| 1 slice mozzarella (~28g) | 84 | 1 | 6 | 6.3 | — |
| 100g cheddar | 403 | 1.3 | 25 | 33 | — |
| 100g mozzarella (whole milk) | 300 | 2.2 | 22 | 22 | — |
| 100g feta | 264 | 4 | 14 | 21 | — |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Cheddar | 403 | 1.3 | 25 | 33 | — |
| Mozzarella (whole milk) | 300 | 2.2 | 22 | 22 | — |
| Feta | 264 | 4 | 14 | 21 | — |
| Parmesan | 431 | 4 | 38 | 29 | — |
| Cottage cheese (1% fat) | 72 | 2.7 | 12 | 1 | — |
| Cream cheese | 342 | 4.1 | 6 | 34 | — |
About these numbers
Cheese varieties vary enormously in calorie density: cottage cheese at 72 kcal/100g is one of the leanest high-protein foods available; cream cheese at 342 kcal/100g is mostly fat. The hard aged cheeses (cheddar, parmesan, gruyère) sit in the 400 kcal/100g range with high protein (~25g/100g) but the high fat content keeps calorie density high.
For weight loss specifically, cottage cheese deserves more attention than it gets in mainstream nutrition culture — at 72 kcal per 100g with 12g of protein, it has a protein density (16.7g per 100 kcal) rivalled only by chicken breast and Greek yoghurt. The 2020 Allerton et al. study in the British Journal of Nutrition showed cottage cheese eaten before bed produced similar overnight protein synthesis to whey protein supplementation, plus better satiety the next morning.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in cheese?
- Depends heavily on variety. Cheddar: 113 kcal per 1 oz (28g) serving. Mozzarella: 84 kcal per slice. Feta: 74 kcal per 28g. Cottage cheese: only 72 kcal per 100g — the lowest by a wide margin. Cream cheese: 96 kcal per 28g. For weight loss, cottage cheese and part-skim mozzarella are the standout low-calorie choices.
- Is cheese good for weight loss?
- Some types yes, some types no. Cottage cheese (72 kcal/100g, 12g protein) is excellent. Part-skim mozzarella is fine. Hard aged cheeses are calorie-dense (400+ kcal/100g) but provide 25g protein per 100g — fine in measured portions. Cream cheese, brie, and cheddar are easy to overconsume in cuts. The practical workflow: weigh cheese portions, treat 28g (1 oz) as the standard serving, account for it in daily calorie budget.
- Does cheese raise cholesterol?
- Less than expected. The 2018 Drouin-Chartier meta-analysis pooled cheese consumption studies and found no association between cheese intake and cardiovascular disease across multiple cohorts. The 2017 Brassard et al. randomised crossover trial showed cheese intake at moderate levels (1 oz/day) was lipid-neutral compared to butter at matched fat content. The saturated fat in fermented cheeses appears to behave differently than free saturated fat — the dairy matrix effect. For most adults, moderate cheese consumption is cardiovascularly neutral.
- Which cheese has the most protein?
- Parmesan and other hard aged cheeses lead at ~38g per 100g, followed by cheddar at 25g. But per serving (smaller for hard cheeses), the ranking changes. Cottage cheese delivers 12g protein per 100g at only 72 kcal — the highest protein-per-calorie density of any cheese. Greek yoghurt isn't technically cheese but reaches similar protein density. For practical high-protein eating: cottage cheese as breakfast or snack, hard cheeses as flavor additions in measured amounts.
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