Cheese

Q: How many calories in cup of cheese?

About 261 calories, with roughly 20.3g of protein. cup weighs about 86g. Use the slider above for any other portion.

The protein bar of things that were already food.

304

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.0 oz

Calories

261

Protein

20.3g

Carbs

6.9g

Fat

17g

Protein 31% Carbs 11% Fat 58%

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Cheese is 58% 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 304 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%

Sugar2.24 g—

Saturated fat11.472 g57%

Cholesterol65 mg22%

Sodium682 mg30%

Potassium131 mg3%

Calcium716 mg55%

Iron0.23 mg1%

Magnesium29 mg7%

Zinc3.61 mg33%

Vitamin C0 mg0%

Vitamin E0.49 mg3%

Vitamin A254 mcg28%

Vitamin D0.4 mcg2%

Vitamin B60.111 mg7%

Vitamin B121.33 mcg55%

Folate27 mcg7%

Niacin0.151 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

23 more calories per 100g · -4g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

36 more calories per 100g · +6g fat.

Cal340 Protein24.4 g Fat26 g

Cheese

47 more calories per 100g · +7g fat.

Cal351 Protein25.6 g Fat26.6 g

Common questions

The stuff people actually ask.

How many calories in cup of cheese?

About 261 calories, with roughly 20.3g of protein. cup weighs about 86g. 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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