How Many Calories are There in Cheese?

100 gm of Cheddar cheese has 403 calories. Depending on the type and category of the cheese, the calories in cheese vary. Cheese is one of the most widely consumed dairy products in the world. Cheese has been divided into 8 broad categories and all these have dairy, salt, an enzyme called rennet, and a starter culture in common. Not all forms of cheese are bad for a diet or unhealthy. It has a high-fat content but is also rich in proteins. Cheese has a good amount of Vitamin D and K which contributes to bone health. Here are the nutritional details and calorie count of cheese in detail.

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20 Dec 2021

Today, cheese happens to be one of the most widely consumed dairy products. It may be added to salads, layered on sandwiches, and can even be enjoyed on its own. Derived from milk, cheese is a dairy product that is made with salt, a starter culture and rennet, an enzyme. Although cheese has been made over the past 4000 years its origins remain unclear. It provides a creamy flavour that is much appreciated by those that enjoy eating cheese. There presently exist eight broad categories that cheese may fall under. They are as follows.


  • Blue, for instance, Gorgonzola

  • Hard, for instance, Parmesan

  • Pasta, for instance, mozzarella

  • Processed, for instance, American

  • Semi-hard, for instance, cheddar

  • Semi-soft, for instance, Havarti

  • Soft and fresh, for instance, ricotta

  • Soft and ripened, for instance, brie

  • The number of calories in one slice of Swiss cheese weighing 22 grams is 86.

Facts - Cheese Nutrition

Cheese lovers will be pleased to note that not all forms of cheese are unhealthy and bad for a diet. In fact, there exist plenty of methods via which cheese can be added to a weight loss or weight maintenance programme.

The table mentioned below gives you a breakdown of the nutrition found in a single ounce of Cheddar cheese weighing 28.34 grams.

Cheddar Cheese Nutrition




9.4 g


185 mg


0.9 g


0 g


0.1 g


6.5 g

How Many Calories Does Cheese Have?

With the number of health issues that have risen over time, it is important for each one of us to be conscious of what we consume. Part of this conscious attitude involves understanding and being aware of the calories in the food we consume. Listed below are the calories in cheese that are popularly consumed today.

Kind of Cheese (28.34 grams)


Processed American Cheese












Cottage (1 % milkfat)


Cream Cheese




Goat Cheese (soft)




Monterey Jack


Mozzarella cheese calories (made with whole milk)


Mozzarella (made with skim milk)








String Cheese




Calories in Common Food Items with Cheese

Cheese is often paired with salads, different forms of pasta, meat, and sandwiches which can each bring out its nutritional benefits. Certain diets like the Ketogenic diet actively encourage the consumption of cheese. Listed below are dishes that popularly use cheese and the calories that they each contain.

Dishes that Contain Cheese


Calories in 1 serving of cheese and olive stuffed tomatoes


Calories in 1 serving of chicken stuffed with goat cheese and garlic


Calories in 1 serving of garden vegetable crustless quiche


Calories in 1 serving of zucchini eggplant lasagne


Calories in 1 serving of green vegetable risotto, (1 serving here is 1 ¼ cups)


Calories in 1 red pepper, goat cheese and fresh mint wrap


Calories in 1 panini (sandwich) with sauteed mushrooms and gruyere


Calories in 1 serving (2 cups) of pasta with peas, ham and parmesan cheese


Calories in 1 serving of French onion soup


Health Benefits of Eating Cheese

Cheese happens to provide those that consume it with a range of health benefits some of which have been examined below.

Promotes bone health

Owing to the fact that cheese is made up of zinc, calcium, magnesium, protein and vitamins A, D, and K, cheese can help contribute to the healthy development of bones in children and young adults. It can also prevent osteoporosis.

Enhances dental health

Calcium is most important in the formation of teeth and is found in cheese. Cheese can therefore help enhance dental health.

Helps regulate blood pressure

Statistics have revealed that people who eat more cheese are able to have lower blood pressure despite certain forms of cheese containing high amounts of fat and sodium. Low-fat, low-sodium forms of cheese can help lower blood pressure.

Boosts gut microbiota and cholesterol

Owing to the fact that cheese is fermented, it can help boost healthy gut bacteria. This in turn can positively impact blood cholesterol levels.

Healthy cells

It is important to consume proteins such that cells in your body can be built and repair themselves. A single ounce of cheddar (or 28.35 grams) offers 7 grams of protein.

How Much Cheese Should You Consume Every Day?

While this article has examined the benefits associated with cheese, it is important to consume it in moderation. As per the American Heart Association, individuals should consume no more than three portions of cheese in a day with each serving amounting to no more than 46 grams of cheese.

This is because consuming too much cheese can lead to high cholesterol, high blood pressure, and can increase one’s chances of developing a cardiovascular disease.


Today, cheese lovers can buy cheese in varied forms ranging from cubes to slices. Amul cheese slice calories, for instance, amount to 70 whereas Mother Dairy’s cheese cube calories amount to 54. Cheese calories per 100g amount to 402 calories. Cheese tastes delicious and ought to be enjoyed in moderation. Going overboard with consumption of cheese may result in illness, and hence it is important to be prepared with a good health insurance plan which can help keep you financially secure in the event of such situations. Before getting one, however, do head over to Bajaj Markets where you can use the calorie calculator to understand how many calories your body requires per day as well as to learn how to calculate important metrics like Body Mass Index (BMI) and Basal Metabolic Rate (BMR).

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