Calories in Cheese
402 calories per 100g (72 cal per 1 cubic inch)
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A single slice or 1 ounce of cheddar cheese has about 113 calories (402 per 100g), and most firm cheeses land close to that — Swiss, provolone, gouda, and Colby all run 100–115 calories per ounce. The lighter options are the ones to know: a slice of processed American cheese is about 60–70 calories, part-skim mozzarella and feta are around 70–80, a mozzarella string-cheese stick is about 80, and low-fat cottage cheese is just 25 per ounce. Grated parmesan is only about 22 calories per tablespoon, but a full cup of shredded cheddar hides roughly 455.
Cheese contains 402 calories per 100g (72 cal per 1 cubic inch). High in protein with 23g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
High Protein
23g protein per 100g
Low Carb
Just 3.4g carbs per 100g
Low Sugar
Only 0.7g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Calories in Cheese by Type (per Slice / Ounce)
Firm full-fat cheeses cluster around 100–115 calories per ounce (about one thick slice or a 1-inch cube), while processed, part-skim, and fresh cheeses run lighter. Here's how popular cheeses compare per ounce unless noted:
| Type | Calories | Notes |
|---|---|---|
| Cheddar | ~113 cal | Per 1 oz / thick slice; sharp = same cals |
| Swiss | ~106 cal | Per oz / deli slice |
| Provolone | ~100 cal | Per oz / deli slice |
| Gouda | ~101 cal | Per oz |
| Colby jack | ~110 cal | Per oz |
| Blue cheese | ~100 cal | Per oz, crumbled |
| Brie | ~95 cal | Per oz |
| Mozzarella, whole milk | ~85 cal | Per oz |
| String cheese (mozzarella stick) | ~80 cal | Per 1 stick (28g); portion-controlled |
| Mozzarella, part-skim | ~72 cal | Per oz; the pizza-cheese saver |
| Feta | ~75 cal | Per oz, crumbled |
| Goat cheese (chèvre) | ~75 cal | Per oz |
| American (processed slice) | ~65 cal | Per single-wrapped slice (~21g) |
| Parmesan, grated | ~22 cal | Per tablespoon (~110/oz) |
| Cottage cheese, low-fat | ~25 cal | Per oz — lowest-calorie option |
| Cheddar, shredded | ~455 cal | Per 1 cup — measure before topping |
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About Cheese Nutrition
Cheese is a concentrated dairy food, so calories cluster tightly by fat content rather than by flavor: most firm, full-fat cheeses run about 100–115 calories per ounce (roughly one thick slice or a 1-inch cube), which works out to around 402 calories per 100 grams for cheddar. Because a cheese board or a cup of shredded cheese stacks ounces quickly, the practical number to watch is the per-slice or per-ounce count, not the per-100g figure. The lighter picks matter for weight management: a slice of processed American cheese is about 60–70 calories, part-skim mozzarella and crumbled feta land near 70–80, a string-cheese stick is about 80, and fresh cheeses like low-fat cottage cheese fall to roughly 25 per ounce. Harder aged cheeses (parmesan, pecorino) are calorie-dense by weight but you use so little — a tablespoon of grated parmesan is only about 22 calories — that they're an efficient way to add big flavor. Cheese is naturally rich in protein (6–7g per ounce for firm types) and calcium, but also in saturated fat and sodium, so portion size is what turns it from a nutritious food into a calorie sink.
With 402 calories per 100 grams, Cheese provides 23g of protein,3.4g of carbohydrates, and 33g of fat.
Macronutrient Breakdown
- Protein: 23g - 23% of calories (high-protein food)
- Carbohydrates: 3.4g - 3% of calories (including 0g fiber)
- Fat: 33g - 74% of calories
Health Benefits of Cheese
- Excellent source of calcium and phosphorus for bone health
- High-quality complete protein — about 6–7g per ounce in firm cheeses
- Provides vitamin B12, vitamin A, and zinc
- Naturally low in carbohydrates, making most cheeses keto- and low-carb-friendly
- Contains fat-soluble vitamins and, in aged cheeses, beneficial fermentation compounds
- Very satiating — a small portion adds flavor and fullness to meals
How to Eat Cheese
Because cheese is calorie-dense, portion it by the slice or ounce rather than by handful: a single 1-ounce slice (about 113 calories for cheddar) is a satisfying serving, and a level ounce of shredded cheese goes a long way on eggs, salads, or pasta. To cut calories without losing the cheese experience, reach for the naturally lighter types — part-skim mozzarella, feta, or a string-cheese stick around 70–85 calories — or use a small amount of a strongly flavored cheese like sharp cheddar, parmesan, or blue, where a little delivers a lot of taste. Grate hard cheeses so the same weight covers more surface area, and measure shredded cheese into a cup before topping dishes, since a cup of cheddar quietly adds about 455 calories. Pair cheese with high-fiber foods like whole-grain crackers, apple slices, or vegetables to make a small portion more filling.
Selection and Storage
Buy firm cheeses in blocks and shred them yourself when you can — pre-shredded cheese is coated with anti-caking starch and often costs more per ounce. Keep cheese wrapped in wax or parchment (not airtight plastic, which traps moisture) in the warmer part of the fridge, and cut mold off hard cheeses with a wide margin; discard soft or shredded cheese entirely if it molds. For fewer calories, check the label per slice or per ounce rather than per 100g: 'part-skim,' 'reduced-fat,' and 'light' versions genuinely save calories, while processed 'cheese product' slices are lower in calories but higher in sodium and additives. Fresh cheeses (mozzarella, feta, cottage) are perishable and best used within a week; hard aged cheeses keep for weeks.
Dietary Considerations
Most cheese fits low-carb and keto diets well — firm cheeses have under 1g of carbohydrate per ounce — but they are calorie- and saturated-fat-dense, so portion control matters for weight and heart health. Cheese is naturally gluten-free and a good protein source for vegetarians, though traditional cheeses made with animal rennet aren't strictly vegetarian; look for 'microbial' or 'vegetarian rennet' on the label. Sodium is a real consideration: processed slices, feta, and blue cheese can be high. Aged hard cheeses like parmesan and cheddar are very low in lactose and are often tolerated by people who are lactose-sensitive, while fresh cheeses contain more. Those managing cholesterol or blood pressure should favor smaller portions and lower-fat, lower-sodium varieties.
Related Foods & Further Reading
How many calories your cheese adds comes down to type and portion far more than flavor: a 1-ounce slice of cheddar is about 113 calories, while part-skim mozzarella and a string-cheese stick land closer to 75–85 and low-fat cottage cheese is just 25 an ounce. For spreads, cream cheese is lighter per tablespoon (about 50 calories) but much lower in protein than a firm cheese, and butter is pure fat at roughly 100 calories a tablespoon with none of cheese's protein or calcium. The fastest way to overeat cheese is shredded — a cup of cheddar is about 455 calories — or on a cracker plate, so measure a portion and pair it with whole-grain crackers or fruit. Use the type chart above to see exactly where your cheese lands per slice or ounce.
Frequently Asked Questions About Cheese
How many calories are in a slice of cheese?
It depends on the type. A 1-ounce slice of cheddar or a similar firm cheese has about 113 calories. A slice of processed American cheese is lighter at around 60–70 calories, a slice of Swiss about 100–110, and a slice of part-skim mozzarella roughly 70–80. Thicker deli-cut slices can be 1.5 ounces or more, which pushes a cheddar slice past 150 calories.
How many calories are in cheddar cheese?
Cheddar has about 113 calories per ounce (402 per 100g), roughly one thick slice or a 1-inch cube. A cup of shredded cheddar is about 455 calories, so measure it before topping dishes. Sharp and mild cheddar have virtually the same calories — the flavor difference comes from aging, not fat. Reduced-fat cheddar drops to around 80 calories per ounce.
Which cheese has the fewest calories?
Among common cheeses, low-fat cottage cheese is the lightest at about 25 calories per ounce, followed by part-skim ricotta. For sliceable options, processed American (~65), part-skim mozzarella (~72), feta (~75), and goat cheese (~75) are the lower-calorie picks. A mozzarella string-cheese stick is about 80 calories and makes a naturally portion-controlled snack.
Is cheese good for weight loss?
Cheese can fit a weight-loss diet because it's high in protein and very satiating, but it's calorie-dense — about 113 calories per ounce for firm types — so portion size is everything. Stick to one measured slice or ounce, choose naturally lighter cheeses like part-skim mozzarella, feta, or string cheese, and use strongly flavored cheeses like parmesan or sharp cheddar so a small amount satisfies. The calories add up fastest with shredded cheese and cheese boards.
Is cheese keto and low-carb?
Yes. Most firm and aged cheeses — cheddar, mozzarella, Swiss, parmesan, gouda — have under 1 gram of carbohydrate per ounce, making them a staple on keto and low-carb diets. Fresh cheeses like cottage cheese and ricotta contain a bit more (2–4g per serving). Because cheese is calorie-dense fat and protein, it counts toward your daily budget rather than being 'free,' so measure your portions.
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Data Source
Compiled from product labelCheese has no matching record in USDA FoodData Central, so these values were compiled from the manufacturer's published Nutrition Facts panel. They are not USDA-verified.
Learn how to use this data →Nutrition Guides
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Data Accuracy Note: Most nutrition values are based on USDA FoodData Central laboratory analysis; the rest are taken from the manufacturer's published Nutrition Facts panel, and each food page says which applies. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.