Fresh Cheese

Q: How many calories in cup, crumbled of fresh cheese?

About 365 calories, with roughly 22.1g of protein. cup, crumbled weighs about 122g. Use the slider above for any other portion.

The protein bar of things that were already food.

299

cal per 100 g

Portion explorer

How much are you eating?

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= 4.3 oz

Calories

365

Protein

22.1g

Carbs

3.6g

Fat

29.1g

Protein 24% Carbs 4% Fat 72%

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Fresh Cheese is 72% 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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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 299 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%

Sugar2.32 g—

Saturated fat12.94 g65%

Cholesterol69 mg23%

Sodium751 mg33%

Potassium129 mg3%

Calcium566 mg44%

Iron0.2 mg1%

Magnesium24 mg6%

Zinc2.58 mg23%

Vitamin C0 mg0%

Vitamin E0.37 mg2%

Vitamin A224 mcg25%

Vitamin D2.7 mcg14%

Vitamin B60.076 mg4%

Vitamin B121.68 mcg70%

Folate7 mcg2%

Niacin0.027 mg0%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

28 more calories per 100g · +3g fat.

Cal327 Protein20.1 g Fat27.3 g

Cheese

41 more calories per 100g · +6g protein.

Cal340 Protein24.4 g Fat26 g

Cheese

46 fewer calories per 100g · -9g protein.

Cal253 Protein9.2 g Fat22.8 g

Common questions

The stuff people actually ask.

How many calories in cup, crumbled of fresh cheese?

About 365 calories, with roughly 22.1g of protein. cup, crumbled weighs about 122g. 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 fresh 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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