How Many Calories in Cheese? Nutrition Facts & Macros
One slice of cheddar cheese (28g) has 113 calories
Protein 6.4g · Carbs 0.9g · Fat 9.3g
Cheese is one of the most popular and versatile dairy products — rich in protein, calcium, and flavor. Whether you're building a charcuterie board, tracking macros, or wondering if cheese fits your diet, knowing the exact nutrition facts matters. Here's everything you need to know about cheddar cheese calories and macros, based on USDA data. Cheddar cheese is about 37% water, with the rest being a highly concentrated source of protein and fat.
1686 kJ · per 100g · Water: 36.75 g
Calorie Calculator: Cheese (Cheddar)
28 g Cheese (Cheddar) contains 113 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 slice (28g) | 113 kcal | 6.4g | 0.9g | 9.3g |
| 1 cup shredded (113g) | 455 kcal | 25.8g | 3.8g | 37.6g |
| 1 oz (28g) | 113 kcal | 6.4g | 0.9g | 9.3g |
| 100 grams | 403 kcal | 22.9g | 3.4g | 33.3g |
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Cheese (Cheddar) — Nutrition Facts
| Cheese (Cheddar) | per 100g |
|---|---|
| Calories | 403 kcal |
| Protein | 22.87 g |
| Fat | 33.31 g |
| Carbs | 3.37 g |
| Fiber | 0 g |
| Sugar | 0.48 g |
| Sodium | 653 mg |
| Potassium | 76 mg |
| Magnesium | 27 mg |
| Phosphorus | 455 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.066 mg |
| Folate | 27 mcg |
| Water | 36.75 g |
Source: USDA FoodData Central (FDC ID: 173414) · Data verified April 2026
Variations
Cheddar cheese
403 calories per 100g. Sharp, rich flavor. High in fat (33.31g) and calcium (710mg). Most popular hard cheese worldwide. Ages from mild (2-3 months) to extra sharp (2+ years).
Mozzarella cheese
About 280 calories per 100g — 30% fewer calories than cheddar. Lower fat (17.1g vs 33.31g) but similar protein (27.5g). Milder flavor, higher moisture content. Popular for pizza and caprese salad.
Cottage cheese
About 98 calories per 100g — 76% fewer calories than cheddar. Much lower fat (4.3g vs 33.31g). High protein per calorie (11.1g per 100g). Very popular for weight loss and high-protein diets. Mild, fresh flavor.
Dietary Perspectives
For Weight Loss
At 403 kcal per 100 g, cheddar cheese is very calorie-dense. However, it provides 22.9 g of protein and 33.3 g of fat per 100 g — both potent satiety factors. Zero fiber and only 3.4 g of carbohydrates. Portion control is essential: a 30 g serving (~121 kcal) adds rich flavor and protein without excessive calories.
For Athletic Performance
Cheese provides 22.9 g of protein per 100 g but is not ideal around training due to 33.3 g of fat which slows digestion. It offers 76 mg of potassium and 721 mg of calcium per 100 g — important for bone health in athletes. Best as a protein source in regular meals rather than pre/post-workout.
For Keto
Excellent for a ketogenic diet with only 3.4 g of net carbs per 100 g (3.4 g total carbohydrates, 0 g fiber). High fat (33.3 g) and protein (22.9 g) per 100 g make it an ideal keto food. A 30 g portion has approximately 1.0 g of net carbs. Cheese is one of the most versatile keto ingredients — usable in meals, snacks, and as a cooking base.
Frequently Asked Questions
How many calories are in cheese?
One slice (28g) of cheddar cheese contains approximately 113 calories. Per 100g, cheddar has 403 calories. One ounce (28g) also equals about 113 calories. Most of the calories come from fat (33.31g per 100g), making cheese a calorie-dense food.
How much protein is in cheese?
One slice (28g) of cheddar cheese provides about 6.4g of protein. Per 100g, cheddar contains 22.87g of protein — one of the highest among common foods. This is complete protein with all essential amino acids, and cheddar is particularly rich in casein, a slow-digesting protein.
How much calcium is in cheddar cheese?
Cheddar cheese is an excellent source of calcium with 710mg per 100g — about 71% of the daily recommended intake. One slice (28g) provides about 199mg of calcium. This is significantly more than milk (113mg per 100g) and yogurt (121mg per 100g), making cheese one of the most calcium-dense foods available.
Is cheese high in fat?
Yes — cheddar cheese contains 33.31g of total fat per 100g, of which 18.87g is saturated fat. One slice (28g) has about 9.3g of fat. While cheese is high in saturated fat, it also provides conjugated linoleic acid (CLA), and recent research suggests full-fat dairy may not increase cardiovascular risk as previously thought.
Is cheese good for weight loss?
Cheese is calorie-dense at 403 calories per 100g, so portion control is essential. However, its high protein (22.87g) and fat content make it very satiating — a small portion goes a long way. Studies show that dairy protein promotes satiety. Cottage cheese (98 kcal per 100g) is a much lower-calorie alternative for weight loss.
Cheddar vs cottage cheese — what's the difference?
The difference is dramatic. Cheddar has 403 calories per 100g vs cottage cheese at about 98 calories. Cheddar has 33.31g fat vs 4.3g in cottage cheese. However, cottage cheese has more protein per calorie (11.1g protein per 100g). For weight loss, cottage cheese is the better choice. For keto or adding flavor, cheddar is preferred.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
| Yogurt | 61 | 3.47g | 4.66g | 3.25g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
per 100g
Per 100g, cheddar cheese has 403 kcal — significantly more than eggs (143 kcal), yogurt (61 kcal), and milk (61 kcal), mainly due to its concentrated fat content. However, it's also one of the richest sources of calcium (710mg) and protein (22.87g) per 100g.
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