Cheese calories
At 356 kcal per 100 g, cheese gets 2% of its energy from carbs, 28% from protein and 70% from fat. One 28 g serving is about 100 kcal.
A serving covers about 5% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 90 to 110 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (28 g) |
|---|---|---|
| kcal | 356 | 100 |
| Protein, g | 25.0 | 7.0 |
| Fat, g | 28.0 | 7.8 |
| Carbs, g | 1.8 | 0.5 |
| Fiber, g | 0.0 | 0.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 14 g | 50 kcal | 45-55 | 1,600 |
| 1 · 28 g | 100 kcal | 90-110 | 3,100 |
| 1½ · 42 g | 150 kcal | 135-164 | 4,700 |
| 2 · 56 g | 199 kcal | 179-219 | 6,200 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 3,100 steps, or 24 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| String cheese | 295 | 83 kcal / 28 g | 23.8 g |
| Mozzarella | 299 | 84 kcal / 28 g | 22.2 g |
| Brie | 334 | 94 kcal / 28 g | 20.8 g |
| Provolone | 354 | 99 kcal / 28 g | 24.5 g |
| Cheese | 356 | 100 kcal / 28 g | 25.0 g |
| American cheese | 366 | 77 kcal / 21 g | 18.1 g |
| Parmesan | 392 | 39 kcal / 10 g | 35.8 g |
| Swiss cheese | 393 | 110 kcal / 28 g | 27.0 g |
| Cheddar cheese | 406 | 114 kcal / 28 g | 23.1 g |
Lightest in this group per 100 g: String cheese.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 171241, FDC 173419 (Cheese, gouda).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in cheese?
Cheese has about 356 kcal per 100 g. A typical 28 g serving is about 100 kcal, and realistically anywhere from 90 to 110 kcal depending on the recipe and portion.
How much protein is in cheese?
25.0 g of protein per 100 g, or about 7.0 g in a 28 g serving.
Your plate isn't a lab sample
Snap your own cheese and Kalorea estimates what's actually on your plate, with a range and macros.