Cheese

Q: How many calories in 4 oz of cheese?

About 76 calories, with roughly 12.3g of protein. 4 oz weighs about 113g. 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.

= 4.0 oz

Calories

Protein

12.3g

Carbs

3.4g

Fat

1.1g

Protein 67% Carbs 19% Fat 14%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

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:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 67 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%

Sugar3 g—

Saturated fat0.619 g3%

Cholesterol3 mg1%

Sodium403 mg18%

Potassium86 mg2%

Calcium56 mg4%

Iron0.1 mg1%

Magnesium4 mg1%

Zinc0.29 mg3%

Vitamin C4 mg4%

Vitamin E0.01 mg0%

Vitamin A13 mcg1%

Vitamin D0 mcg0%

Vitamin B60.05 mg3%

Vitamin B120.49 mcg20%

Folate10 mcg3%

Niacin0.1 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

186 more calories per 100g · +22g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

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

Cal327 Protein20.1 g Fat27.3 g

Cheese

273 more calories per 100g · +14g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of cheese?

About 76 calories, with roughly 12.3g of protein. 4 oz weighs about 113g. 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.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →