Cheese

Q: How many calories in slice (3/4 oz) of cheese?

About 38 calories, with roughly 5.2g of protein. slice (3/4 oz) weighs about 21g. Use the slider above for any other portion.

The protein bar of things that were already food.

180

cal per 100 g

Portion explorer

How much are you eating?

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

= 0.7 oz

Calories

Protein

5.2g

Carbs

0.7g

Fat

1.5g

Protein 56% Carbs 8% Fat 36%

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Cheese is basically 56% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

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 180 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%

Sugar0.59 g—

Saturated fat4.41 g22%

Cholesterol35 mg12%

Sodium1789 mg78%

Potassium180 mg4%

Calcium684 mg53%

Iron0.43 mg2%

Magnesium24 mg6%

Zinc3.32 mg30%

Vitamin C0 mg0%

Vitamin E0.27 mg2%

Vitamin A57 mcg6%

Vitamin D0.1 mcg1%

Vitamin B60.08 mg5%

Vitamin B120.77 mcg32%

Folate9 mcg2%

Niacin0.08 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

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

Cal253 Protein9.2 g Fat22.8 g

Cheese

147 more calories per 100g · -5g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

160 more calories per 100g · +19g fat.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in slice (3/4 oz) of cheese?

About 38 calories, with roughly 5.2g of protein. slice (3/4 oz) weighs about 21g. 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: high protein, low fat, near zero sugar. Hard to argue with.

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