Cheese

Q: How many calories in cup, large curd (not packed) of cheese?

About 206 calories, with roughly 23.4g of protein. cup, large curd (not packed) weighs about 210g. Use the slider above for any other portion.

The protein bar of things that were already food.

cal per 100 g

Portion explorer

How much are you eating?

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

= 7.4 oz

Calories

206

Protein

23.4g

Carbs

7.1g

Fat

Protein 46% Carbs 14% Fat 40%

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Cheese: 98 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

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 98 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%

Sugar2.67 g—

Saturated fat1.718 g9%

Cholesterol17 mg6%

Sodium315 mg14%

Potassium104 mg2%

Calcium83 mg6%

Iron0.07 mg0%

Magnesium8 mg2%

Zinc0.4 mg4%

Vitamin C0 mg0%

Vitamin E0.08 mg1%

Vitamin A37 mcg4%

Vitamin D0.1 mcg1%

Vitamin B60.046 mg3%

Vitamin B120.43 mcg18%

Folate12 mcg3%

Niacin0.099 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

155 more calories per 100g · +18g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

229 more calories per 100g · +9g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

242 more calories per 100g · +13g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in cup, large curd (not packed) of cheese?

About 206 calories, with roughly 23.4g of protein. cup, large curd (not packed) weighs about 210g. 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: balanced enough that "healthy" is the wrong axis. It is food.

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