Cheese

Q: How many calories in oz of cheese?

About 90 calories, with roughly 6.1g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The protein bar of things that were already food.

318

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.0 oz

Calories

Protein

6.1g

Carbs

0.7g

Fat

Protein 27% Carbs 3% Fat 70%

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Cheese is 70% 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 318 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%

Sugar1.01 g—

Saturated fat15.561 g78%

Cholesterol89 mg30%

Sodium710 mg31%

Potassium75 mg2%

Calcium575 mg44%

Iron0.2 mg1%

Magnesium21 mg5%

Zinc2.46 mg22%

Vitamin C0 mg0%

Vitamin E0.21 mg1%

Vitamin A197 mcg22%

Vitamin D0.5 mcg3%

Vitamin B60.062 mg4%

Vitamin B120.73 mcg30%

Folate8 mcg2%

Niacin0.094 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

Almost identical calories.

Cal327 Protein20.1 g Fat27.3 g

Cheese

22 more calories per 100g.

Cal340 Protein24.4 g Fat26 g

Cheese

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

Cal351 Protein25.6 g Fat26.6 g

Common questions

The stuff people actually ask.

How many calories in oz of cheese?

About 90 calories, with roughly 6.1g of protein. oz weighs about 28.35g. 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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