Cheese

Q: How many calories in cup, grated of cheese?

About 451 calories, with roughly 41.6g of protein. cup, grated weighs about 100g. Use the slider above for any other portion.

The protein bar of things that were already food.

451

cal per 100 g

Portion explorer

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= 3.5 oz

Calories

451

Protein

41.6g

Carbs

3.7g

Fat

30g

Protein 37% Carbs 3% Fat 60%

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Cheese is 60% 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.

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 451 cal. Adjust down for lighter, up for heavier.

Walking

129

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%

Sugar0.85 g—

Saturated fat19.051 g95%

Cholesterol79 mg26%

Sodium63 mg3%

Potassium107 mg2%

Calcium800 mg62%

Iron0.95 mg5%

Magnesium51 mg12%

Zinc3.19 mg29%

Vitamin C0 mg0%

Vitamin E0.27 mg2%

Vitamin A125 mcg14%

Vitamin D0.6 mcg3%

Vitamin B60.1 mg6%

Vitamin B121.4 mcg58%

Folate10 mcg3%

Niacin0.32 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

15 more calories per 100g · -32g protein.

Cal466 Protein9.7 g Fat29.5 g

Cheese

38 fewer calories per 100g · -12g protein.

Cal413 Protein29.8 g Fat32.3 g

Cheese

62 fewer calories per 100g · -16g protein.

Cal389 Protein25.6 g Fat31.1 g

Common questions

The stuff people actually ask.

How many calories in cup, grated of cheese?

About 451 calories, with roughly 41.6g of protein. cup, grated weighs about 100g. 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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