Cheese

Q: How many calories in oz of cheese?

About 100 calories, with roughly 6.1g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The protein bar of things that were already food.

353

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.0 oz

Calories

100

Protein

6.1g

Carbs

0.7g

Fat

8.1g

Protein 24% Carbs 3% Fat 73%

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Cheese is 73% fat by calorie — almost all of it saturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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 353 cal. Adjust down for lighter, up for heavier.

Walking

101

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%

Sugar0.5 g—

Saturated fat18.669 g93%

Cholesterol75 mg25%

Sodium1146 mg50%

Potassium256 mg5%

Calcium528 mg41%

Iron0.31 mg2%

Magnesium23 mg5%

Zinc2.66 mg24%

Vitamin C0 mg0%

Vitamin E0.25 mg2%

Vitamin A198 mcg22%

Vitamin D0.5 mcg3%

Vitamin B60.166 mg10%

Vitamin B121.22 mcg51%

Folate36 mcg9%

Niacin1.016 mg6%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

Almost identical calories · +4g protein.

Cal351 Protein25.6 g Fat26.6 g

Cheese

Almost identical calories · +4g protein.

Cal356 Protein24.9 g Fat27.4 g

Cheese

13 fewer calories per 100g · +3g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in oz of cheese?

About 100 calories, with roughly 6.1g of protein. oz weighs about 28.35g. 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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