Cheese

Q: How many calories in tbsp of cheese?

About 19 calories, with roughly 2.8g of protein. tbsp weighs about 18g. Use the slider above for any other portion.

The protein bar of things that were already food.

105

cal per 100 g

Portion explorer

How much are you eating?

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

= 0.6 oz

Calories

Protein

2.8g

Carbs

1.4g

Fat

0.2g

Protein 61% Carbs 30% Fat 9%

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Cheese is basically 61% 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 105 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%

Sugar5.48 g—

Saturated fat0.644 g3%

Cholesterol12 mg4%

Sodium702 mg31%

Potassium278 mg6%

Calcium351 mg27%

Iron0.19 mg1%

Magnesium22 mg5%

Zinc1.5 mg14%

Vitamin C0 mg0%

Vitamin E0.02 mg0%

Vitamin A11 mcg1%

Vitamin D0 mcg0%

Vitamin B60.05 mg3%

Vitamin B120.95 mcg40%

Folate35 mcg9%

Niacin0.23 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

148 more calories per 100g · -7g protein.

Cal253 Protein9.2 g Fat22.8 g

Cheese

222 more calories per 100g · +4g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

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

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in tbsp of cheese?

About 19 calories, with roughly 2.8g of protein. tbsp weighs about 18g. 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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