Cheese

Q: How many calories in 4 oz of cheese?

About 81 calories, with roughly 11.7g 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

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= 4.0 oz

Calories

Protein

11.7g

Carbs

7.5g

Fat

0.3g

Protein 59% Carbs 38% Fat 4%

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Cheese is basically 59% 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.

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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 72 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%

Sugar1.85 g—

Saturated fat0.169 g1%

Cholesterol7 mg2%

Sodium372 mg16%

Potassium137 mg3%

Calcium86 mg7%

Iron0.15 mg1%

Magnesium11 mg3%

Zinc0.47 mg4%

Vitamin C0 mg0%

Vitamin E0.01 mg0%

Vitamin A2 mcg0%

Vitamin D0 mcg0%

Vitamin B60.016 mg1%

Vitamin B120.46 mcg19%

Folate9 mcg2%

Niacin0.144 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

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

Cal253 Protein9.2 g Fat22.8 g

Cheese

255 more calories per 100g · +10g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

268 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 81 calories, with roughly 11.7g 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.

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