Cheese

Q: How many calories in cup of cheese?

About 499 calories, with roughly 18.8g of protein. cup weighs about 240g. Use the slider above for any other portion.

The protein bar of things that were already food.

208

cal per 100 g

Portion explorer

How much are you eating?

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

= 8.5 oz

Calories

499

Protein

18.8g

Carbs

16.2g

Fat

40g

Protein 15% Carbs 13% Fat 72%

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Cheese is 72% 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 208 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%

Sugar3.3 g—

Saturated fat10 g50%

Cholesterol54 mg18%

Sodium317 mg14%

Potassium247 mg5%

Calcium148 mg11%

Iron0.17 mg1%

Magnesium8 mg2%

Zinc0.57 mg5%

Vitamin C0 mg0%

Vitamin E0.27 mg2%

Vitamin A161 mcg18%

Vitamin D0.3 mcg2%

Vitamin B60.045 mg3%

Vitamin B120.92 mcg38%

Folate19 mcg5%

Niacin0.125 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

45 more calories per 100g · +6g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

119 more calories per 100g · +12g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

132 more calories per 100g · +17g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in cup of cheese?

About 499 calories, with roughly 18.8g of protein. cup weighs about 240g. 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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