Cheese

Q: How many calories in 2 tsp of cheese?

About 18 calories, with roughly 1g of protein. 2 tsp weighs about 5g. Use the slider above for any other portion.

The protein bar of things that were already food.

366

cal per 100 g

Portion explorer

How much are you eating?

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

= 0.2 oz

Calories

Protein

Carbs

0.2g

Fat

1.5g

Protein 22% Carbs 4% Fat 74%

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Cheese is 74% 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 366 cal. Adjust down for lighter, up for heavier.

Walking

105

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%

Sugar0 g—

Saturated fat17.5 g88%

Cholesterol100 mg33%

Sodium1400 mg61%

Potassium125 mg3%

Calcium800 mg62%

Iron0 mg0%

Magnesium38 mg9%

Zinc3.87 mg35%

Vitamin C0 mg0%

Vitamin E0.25 mg2%

Vitamin A229 mcg25%

Vitamin D0.5 mcg3%

Vitamin B60.049 mg3%

Vitamin B122.26 mcg94%

Folate10 mcg3%

Niacin0.114 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

Almost identical calories · +3g protein.

Cal368 Protein23.4 g Fat30 g

Cheese

Almost identical calories · +4g protein.

Cal373 Protein24.5 g Fat30.3 g

Cheese

10 fewer calories per 100g · +5g protein.

Cal356 Protein24.9 g Fat27.4 g

Common questions

The stuff people actually ask.

How many calories in 2 tsp of cheese?

About 18 calories, with roughly 1g of protein. 2 tsp weighs about 5g. 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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