Cheese

Q: How many calories in serving of cheese?

About 24 calories, with roughly 4g of protein. serving weighs about 19g. Use the slider above for any other portion.

The protein bar of things that were already food.

126

cal per 100 g

Portion explorer

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Drag the slider or type grams. Everything below updates live.

= 0.7 oz

Calories

Protein

Carbs

Fat

Protein 67% Carbs 33% Fat 0%

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Cheese is basically 67% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 126 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar5.26 g—

Saturated fat0 g0%

Cholesterol26 mg9%

Sodium1316 mg57%

Potassium393 mg8%

Calcium789 mg61%

Iron0 mg0%

Magnesium115 mg27%

Zinc4.11 mg37%

Vitamin C0 mg0%

Vitamin E0.27 mg2%

Vitamin A56 mcg6%

Vitamin D0.1 mcg1%

Vitamin B60.567 mg33%

Vitamin B121.85 mcg77%

Folate9 mcg2%

Niacin5.56 mg35%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

127 more calories per 100g · -12g protein.

Cal253 Protein9.2 g Fat22.8 g

Cheese

201 more calories per 100g · +27g fat.

Cal327 Protein20.1 g Fat27.3 g

Cheese

214 more calories per 100g · +3g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in serving of cheese?

About 24 calories, with roughly 4g of protein. serving weighs about 19g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is cheese actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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