How Many Calories in Brunost? Nutrition Facts & Macros
A thin slice of brunost (20 g) has 93 calories
Protein 1.9g · Carbs 8.5g · Fat 5.9g
Brunost, also known as gjetost or brown cheese, is a traditional Norwegian whey cheese made by slowly boiling a mixture of milk, cream, and whey until the sugars caramelize, giving it its distinctive brown color and sweet, fudge-like flavor. With 466 kcal per 100 g, brunost is one of the most calorie-dense cheeses — largely because its 42.65 g of carbohydrates are almost entirely caramelized lactose. Despite its sweetness, it delivers 9.65 g of protein and 29.51 g of fat per 100 g, along with an exceptionally high potassium content (1409 mg). Brunost has a very low water content at just 13.44 g per 100 g, which contributes to its dense, fudge-like texture.
1950 kJ · per 100g · Water: 13.44 g
Calorie Calculator: Brunost (Brown Cheese)
20 g Brunost (Brown Cheese) contains 93 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 thin slice (20 g) | 93 kcal | 1.9g | 8.5g | 5.9g |
| 1 serving (30 g) | 140 kcal | 2.9g | 12.8g | 8.9g |
| 100 grams | 466 kcal | 9.7g | 42.7g | 29.5g |
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Brunost (Brown Cheese) — Nutrition Facts
| Brunost (Brown Cheese) | per 100g |
|---|---|
| Calories | 466 kcal |
| Protein | 9.65 g |
| Fat | 29.51 g |
| Carbs | 42.65 g |
| Saturated Fat | 19.16 g |
| Monounsaturated Fat | 7.88 g |
| Polyunsaturated Fat | 0.938 g |
| Cholesterol | 94 mg |
| Fiber | 0 g |
| Sodium | 600 mg |
| Potassium | 1409 mg |
| Calcium | 400 mg |
| Magnesium | 70 mg |
| Phosphorus | 444 mg |
| Iron | 0.52 mg |
| Zinc | 1.14 mg |
| Manganese | 0.04 mg |
| Selenium | 14.5 mcg |
| Vitamin A | 334 mcg |
| Thiamine (B1) | 0.315 mg |
| Riboflavin (B2) | 1.38 mg |
| Niacin (B3) | 0.813 mg |
| Vitamin B6 | 0.271 mg |
| Folate | 5 mcg |
| Vitamin B12 | 2.42 mcg |
| Water | 13.44 g |
Source: USDA FoodData Central (FDC ID: 171240) · Data verified September 2026
Variations
Brunost (regular/Gudbrandsdalsost)
466 kcal per 100 g. The classic Norwegian brown cheese made from a mix of cow and goat milk whey. Gudbrandsdalsost is the most popular brand variety, with the distinctive sweet-tangy flavor and dense, fudge-like texture. High in carbs (42.65 g) from caramelized lactose, moderate protein (9.65 g), and rich in potassium (1409 mg).
Fløtemysost (cream whey cheese)
About 400–420 kcal per 100 g — roughly 10–15% fewer calories than classic brunost. Made only from cow milk whey and cream (no goat milk), giving it a milder, sweeter, less tangy flavor. Slightly lighter color and softer texture. The carb content remains high (35–40 g) since the caramelization process is the same. Not keto-friendly.
Ekte Geitost (100% goat milk)
About 470–480 kcal per 100 g — slightly more calorie-dense than regular brunost. Made entirely from goat milk whey, giving it a stronger, more pungent, tangy flavor. Darker brown color. The higher fat content from goat milk increases the calorie count. Carb content remains similar (~42–44 g). For those who prefer a more intense, less sweet brunost experience.
Dietary Perspectives
For Weight Loss
At 466 kcal per 100 g, brunost is one of the most calorie-dense cheeses. However, the traditional Norwegian serving — a thin slice shaved with an ostehøvel (20 g, 93 kcal) — keeps portions naturally small. The intense sweet-caramel flavor makes small amounts satisfying. Be careful with portions: just 3–4 slices equal a full serving of regular cheese in calories. The 42.65 g of carbohydrate per 100 g — almost all of it caramelized lactose — can spike blood sugar, so pair with fiber-rich crispbread rather than white bread.
For Athletic Performance
Brunost is an interesting option for endurance athletes who need quick energy. The 42.65 g of carbs per 100 g (from caramelized lactose) provide rapidly available fuel, while the 9.65 g of protein and 29.51 g of fat slow digestion for sustained energy. The exceptionally high potassium (1409 mg per 100 g — higher than bananas at 358 mg) supports electrolyte balance and muscle function. A 30 g serving before a long ride or hike delivers 140 kcal with a mix of quick and slow-release energy. Not ideal as a primary protein source post-workout — cottage cheese (11 g protein at 98 kcal) or Greek yogurt (10 g at 97 kcal) are more efficient.
For Keto
Brunost is NOT keto-friendly. With 42.65 g of carbs per 100 g (virtually all from caramelized lactose), even a thin 20 g slice adds 8.53 g of carbs — nearly half of a strict 20 g daily keto limit. This is the highest-carb cheese by far; most cheeses have 0–4 g carbs. If you follow keto, choose cheddar (3.37 g carbs), brie (0.45 g), goat cheese (0 g), or mozzarella (2.4 g) instead. Brunost should be treated as a sweet treat, not a cheese, from a keto perspective.
Frequently Asked Questions
How many calories are in a slice of brunost?
A typical thin slice of brunost (20 g) contains about 93 kcal, with 1.93 g protein, 5.90 g fat, and 8.53 g carbohydrates. Norwegian brunost is sliced thinly with a cheese slicer (ostehøvel), so portions are naturally small.
Is brunost good for weight loss?
Brunost is calorie-dense at 466 kcal per 100 g, but a single thin slice (20 g) is only 93 kcal. Because of its rich, sweet flavor, small portions are satisfying. However, its high carbohydrate content (42.65 g per 100 g from caramelized lactose) means it spikes blood sugar more than most cheeses. Use thin slices as a flavor accent, not a main protein source.
Is brunost keto-friendly?
No. Brunost has 42.65 g of carbohydrates per 100 g — more than most cheeses, which typically have under 4 g. Even a thin 20 g slice adds 8.53 g of carbs, which can use up a significant portion of a strict keto daily limit (20–30 g). Choose low-carb cheeses like cheddar (3.37 g) or brie (0.45 g) instead.
What is the difference between brunost and regular cheese?
Brunost is made from whey (the liquid left after making cheese), not from curds like regular cheese. The whey is boiled down until the milk sugars caramelize, creating a dense, sweet, brown product. Regular cheese (cheddar, brie, gouda) is made from milk curds and contains mostly protein and fat with very few carbs. Brunost has 42.65 g carbs per 100 g vs under 4 g for most cheeses.
How much protein does brunost have?
Brunost contains 9.65 g of protein per 100 g, which is lower than most cheeses — cheddar has 22.87 g and brie has 20.75 g. This is because brunost is made from whey rather than protein-rich curds. If protein is your priority, cottage cheese (11 g at 98 kcal) is more efficient.
What does brunost taste like?
Brunost has a unique sweet, caramel-like flavor with a slightly tangy undertone. Its texture is dense and fudge-like, quite different from regular cheese. The sweetness comes from caramelized lactose (milk sugar), not added sugar. Norwegians traditionally eat it thinly sliced on bread, crispbread, or waffles.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brunost (Brown Cheese) | 466 | 9.65g | 42.65g | 29.51g |
| Goat Cheese (Soft) | 264 | 18.52g | 0g | 21.08g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Brie | 334 | 20.75g | 0.45g | 27.68g |
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
per 100g
Per 100 g, brunost has 466 kcal — nearly 40% more than cheddar (403 kcal) and over 3 times more carbs than any other common cheese. While most cheeses have under 4 g of carbs, brunost's 42.65 g makes it an outlier in the cheese world.
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