Cheese: calories and nutrition facts
100 g of cheese has 299 kcal. 1 cup, crumbled (122 g): 365 kcal.
Cheese is in the family Dairy. Per 100 g it provides 18.1 g protein, 3 g carbohydrates (0 g fiber) and 23.8 g fat: about 72% of its calories come from fat.
What cheese provides most
- High in vitamin B12: 1.7 µg per 100 g, 70 % of the Daily Value.
- High in calcium: 566 mg per 100 g, 44 % of the Daily Value.
- High in protein: 18.1 g per 100 g, 36 % of the Daily Value.
- High in selenium: 19.3 µg per 100 g, 35 % of the Daily Value.
- High in phosphorus: 385 mg per 100 g, 31 % of the Daily Value.
- High in vitamin A: 224 µg per 100 g, 25 % of the Daily Value.
Worth knowing, per 100 g: sodium: 751 mg · saturated fat: 12.9 g · cholesterol: 69 mg.
Cheese per serving
The serving is 1 cup, crumbled, 122 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, crumbled |
|---|---|---|
| Calories | 299 kcal | 365 kcal |
| Protein | 18.1 g | 22.1 g |
| Carbohydrates | 3 g | 3.6 g |
| Fiber | 0 g | 0 g |
| Sugars | 2.3 g | 2.8 g |
| Fat | 23.8 g | 29 g |
| Sodium | 751 mg | 916 mg |
Cheese nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 299 kcal | — |
| Protein | 18.1 g | 36 % |
| Total fat | 23.8 g | 31 % |
| Saturated fat | 12.9 g | 65 % |
| Monounsaturated fat | 6 g | — |
| Polyunsaturated fat | 1.1 g | — |
| Cholesterol | 69 mg | 23 % |
| Carbohydrates | 3 g | 1 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 2.3 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 224 µg | 25 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 2.7 µg | 14 % |
| Vitamin E | 0.37 mg | 2 % |
| Vitamin K | 1 µg | 1 % |
| B1 · Thiamin | 0.04 mg | 4 % |
| B2 · Riboflavin | 0.17 mg | 13 % |
| B3 · Niacin | 0.03 mg | 0 % |
| B6 | 0.08 mg | 4 % |
| B9 · Folate | 7 µg | 2 % |
| B12 | 1.7 µg | 70 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 566 mg | 44 % |
| Iron | 0.2 mg | 1 % |
| Magnesium | 24 mg | 6 % |
| Phosphorus | 385 mg | 31 % |
| Potassium | 129 mg | 3 % |
| Sodium | 751 mg | 33 % |
| Zinc | 2.6 mg | 23 % |
| Selenium | 19.3 µg | 35 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.11 g | — |
| Omega-3 · EPA | 0.01 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dairy
Of 5 foods in this family on Micela, cheese ranks 3rd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🧈 Butter | 717 | 0.85 g |
| 2 | 🍮 Dulce de leche | 315 | 6.8 g |
| 3 | 🧀 Cheese | 299 | 18.1 g |
| 4 | 🥛 Milk | 61 | 3.1 g |
| 5 | 🍦 Yogurt | 61 | 3.5 g |
Among Micela's 180 foods, cheese is in the top 10 for calcium (1st), vitamin D (3rd), phosphorus (4th), fat (10th).
Where it comes from
No single origin (the oldest residue is from Poland); France and Italy are the iconic cheese countries.
Approximate origin, under review.
Frequently asked questions
How many calories does cheese have?
100 g of cheese has 299 kcal. 1 cup, crumbled (122 g) has 365 kcal.
How much protein does cheese have?
18.1 g per 100 g; 22.1 g in 1 cup, crumbled.
How many carbs does cheese have?
3 g of carbohydrates per 100 g, of which 0 g is fiber and 2.3 g sugars.
What vitamins and minerals does cheese have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 70 %; calcium, 44 %; protein, 36 %; selenium, 35 %.
Where does cheese come from?
No single origin (the oldest residue is from Poland); France and Italy are the iconic cheese countries. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 1228 · Cheese, fresh, queso fresco · Cheese, fresh, queso fresco
One serving (1 cup, crumbled) is about 18% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers