How Many Calories in Muenster Cheese? Nutrition Facts & Macros

100 g of muenster cheese contains 368 calories. A single slice (28 g, about 1 oz) has approximately 103 calories. Two slices (56 g) provide about 206 calories, and one cup of shredded muenster (113 g) has roughly 416 calories. Most of the energy comes from fat (30.04 g per 100 g), followed by protein (23.41 g), with minimal carbs (1.12 g). While calorie-dense, muenster is very satiating — a single slice delivers 6.6 g of protein and 200 mg of calcium for just 103 calories.

Muenster offers several important nutritional benefits. It is an excellent source of calcium (717 mg per 100 g — 72% of the daily value), which supports bone health, muscle function, and nerve signaling. It provides 23.41 g of complete protein per 100 g with all essential amino acids. Muenster also contains meaningful amounts of phosphorus, zinc, vitamin A, and vitamin B12. As a semi-soft cheese with relatively low lactose content, most lactose-sensitive individuals tolerate it well. Compared to cheddar, muenster has fewer calories (368 vs 410 kcal) while offering slightly more calcium.

Muenster is one of the best cheeses for keto. With only 1.12 g of carbs per 100 g — lower than cheddar (2.13 g), gouda (2.22 g), and most other cheeses — it fits easily within strict keto limits. A single slice (28 g) adds just 0.3 g of carbs. The high fat content (30.04 g per 100 g) aligns perfectly with ketogenic macros, and 23.41 g of protein supports muscle maintenance. Muenster also provides essential electrolytes — sodium (628 mg) and calcium (717 mg) — which are commonly depleted during keto adaptation. Its outstanding melting properties make it perfect for keto-friendly grilled cheese and casseroles.

American Muenster and French Munster are very different cheeses despite their shared monastic origins. American Muenster is a mild, smooth, semi-soft cheese with a thin orange rind colored by annatto. It has a buttery, slightly tangy flavor and melts beautifully. French Munster (or Munster-Géromé) is an AOC/AOP-protected washed-rind cheese from Alsace-Lorraine, recognized since 1969. It has a strong, pungent aroma, soft creamy interior, and reddish-orange rind from regular brine washing during aging. French Munster is aged 5–8 weeks minimum and develops a much more intense flavor profile. Nutritionally, French Munster has slightly fewer calories (~320 kcal per 100 g) due to higher moisture content.

For optimal freshness, wrap muenster cheese in wax paper or parchment paper, then loosely in plastic wrap or place in a resealable bag. This allows the cheese to breathe while preventing it from drying out. Stored this way in the refrigerator, opened muenster keeps well for 2–3 weeks. Avoid wrapping directly in tight plastic wrap, as trapped moisture can promote mold growth. If mold appears on the surface, cut away at least 2.5 cm (1 inch) around the affected area. Muenster can also be frozen for up to 2 months — slice or shred before freezing for easier portioning. Frozen muenster works best for melting in cooked dishes, as the texture may become slightly crumbly after thawing.