Cheddar cheese has about 403 calories per 100 grams, along with roughly 25 grams of protein and 33 grams of fat, according to USDA FoodData Central. A standard 1 ounce slice lands at about 113 calories. Cheese covers a wide range, though: a fresh cheese like feta is closer to 264 calories per 100 grams, while hard parmesan climbs to about 392. The total on your plate comes down to two things more than any other: which cheese it is, and how big the piece is.
The quick answer: calories in cheese
Most everyday cheeses fall between roughly 260 and 400 calories per 100 grams. The hard, aged cheeses sit at the top because they have lost the most water during aging, which concentrates everything, while fresher, higher-moisture cheeses land lower. Cheese is also fat-rich, so the calories track closely with weight, which makes portion size the number that moves the total.
Here is how the macros break down for 100 grams of cheddar, a useful middle-of-the-pack reference:
- Calories: about 403 kcal
- Protein: about 25 g
- Fat: about 33 g
- Carbohydrate: about 1.3 g
With a lot of fat, a solid dose of protein, and almost no carbohydrate, cheese is essentially a fat-and-protein food. That makes it satisfying and easy to add flavor with, but it also means the calories climb fast when the piece is generous, which is why cheese shows up so often in our Food and Calorie Guides hub.
Calories by type of cheese
“Cheese” is not one number, because a slice of mozzarella and a sprinkle of parmesan are worlds apart. The table below uses USDA values for five common cheeses, shown per 100 grams and per 1 ounce (28 g) serving, which is about one sandwich slice or a small handful of shredded cheese.
| Type (per 100 g and per 1 oz / 28 g) | Calories | Protein | Fat |
|---|---|---|---|
| Cheddar | 403 / about 113 | 24.9 g / 7 g | 33.1 g / 9.3 g |
| Parmesan, hard | 392 / about 110 | 35.8 g / 10 g | 25.8 g / 7.2 g |
| Cream cheese | 349 / about 98 | 7.6 g / 2.1 g | 34.9 g / 9.8 g |
| Mozzarella, whole milk | 300 / about 84 | 22.2 g / 6.2 g | 22.4 g / 6.3 g |
| Feta | 264 / about 74 | 14.2 g / 4 g | 21.3 g / 6 g |
The takeaway: per 100 grams, cheddar and parmesan carry the most calories, while feta and mozzarella sit noticeably lower because they hold more water. Per ounce, the spread runs from about 74 calories for feta up to about 113 for cheddar, so the cheese you choose can change a sandwich or salad by 40 calories a slice or more.
Why aged cheeses are more calorie dense
This is the heart of why cheddar and parmesan top the list. As cheese ages, it loses moisture, and water has no calories. Removing it concentrates the fat and protein that remain, so the same gram of aged cheese carries more energy than a gram of fresh cheese.
Parmesan is the clearest example. It is aged for many months until it is hard and dry, which is why it is both very calorie dense at about 392 calories per 100 grams and exceptionally high in protein at about 36 grams. Cheddar follows the same pattern, just less extreme. At the other end, mozzarella and feta are fresh, high-moisture cheeses, so they come in lower per 100 grams despite still being rich foods. The practical upshot: a little hard cheese goes a long way, which is exactly why a light grating of parmesan can flavor a whole dish for relatively few calories.
Protein in cheese: not all equal
Cheese has a reputation as a protein food, and for the aged cheeses that is well earned, but it varies more than people expect. The protein comes from the milk curd, and the cheeses that concentrate the curd the most end up highest.
Per 100 grams, parmesan leads at about 36 grams of protein and cheddar follows at about 25, both of which make them genuinely protein-dense, which is why firm cheeses appear among high-protein foods. Mozzarella is also respectable at about 22 grams. Cream cheese, on the other hand, has only about 8 grams of protein per 100 grams and is mostly fat, so it behaves more like a rich spread than a protein source. If protein per calorie is your goal, the firm aged cheeses and mozzarella do far more for you than a soft spreadable cheese.
Full-fat versus reduced-fat and fresh styles
Because fat is where most of the calories in cheese live, lowering the fat is the main lever for cutting calories. Part-skim mozzarella, reduced-fat cheddar, and light cream cheese all trim calories by removing some of the fat while keeping most of the protein.
- Part-skim mozzarella is lower in fat than whole-milk mozzarella, so it comes in under the roughly 300 calories per 100 grams of the full-fat version while keeping similar protein. It is a common pick on pizza and in baking for that reason.
- Reduced-fat hard cheeses cut calories but often change how the cheese melts and tastes, so the trade-off is texture and flavor, not just the number.
- Fresh cheeses like cottage cheese and ricotta are softer, higher-moisture styles that land well below firm cheeses per 100 grams, which makes them useful when you want the dairy-and-protein hit for fewer calories. They are not slicing cheeses, but they fill a similar role in a meal.
None of these are strictly better in the abstract. If a smaller portion of full-fat cheese satisfies you, that can beat a larger serving of a reduced-fat version. The point is simply that the fat level, not the word “cheese,” is what sets the calorie count.
Portion control: where cheese calories hide
Cheese is calorie dense relative to most whole foods, so portioning is where the real control happens. A few practical habits keep it in check:
- Think in ounces or slices. One ounce, about a single sandwich slice or a small handful of shredded cheese, is a sensible unit. Most cheeses run 70 to 115 calories at that size, so counting slices is an easy way to stay accurate.
- Watch the shredded-cheese pile. Loose shredded cheese is easy to over-pour. A heaping handful on a salad or in an omelet can be two or three ounces before you notice, which is 200 to 300 calories.
- Mind the melt. Cheese on pizza, in a grilled sandwich, or stirred into a sauce disappears into the dish, so it is easy to forget it is there. It still counts, and it is often the single biggest calorie contributor in those meals.
Pairing cheese with high-volume, low-calorie foods is a reliable way to make a portion feel bigger. A modest amount of cheese over a large salad with lean protein like eggs and plenty of vegetables stretches the flavor across a satisfying meal without leaning on the cheese for bulk.
How cheese fits a calorie budget
Cheese is a flavorful, protein-rich food that fits almost any eating pattern as long as the portion matches your goals. Two things work in its favor and one is worth watching.
It is satisfying and full of flavor. A measured ounce of a sharp cheese adds a lot of taste and a useful dose of protein and calcium for around 100 calories, which can make a meal more filling. If you are figuring out your own intake, our calorie calculator and our guide on how many calories you should eat to lose weight lay out the math.
The firm cheeses help with protein targets. Parmesan, cheddar, and mozzarella deliver real protein per ounce, so they can support a protein goal alongside other sources. If you are working out your own number, our guide on how much protein you need per day walks through it, and our roundup of dairy options like Greek yogurt and milk covers the rest of the fridge.
Portion creep is the main risk. Because cheese is calorie dense by weight, an extra slice here and a heavy sprinkle there add up fast. Logging it by the slice or by weight keeps the math honest, and a tracking app like CalcEat lets you record the cheese separately from the rest of the dish so nothing slips through.
The bottom line
Cheddar is about 403 calories per 100 grams and roughly 113 per 1 ounce slice, with parmesan close behind at about 392 per 100 grams and the highest protein of the group. Fresher cheeses like mozzarella and feta land lower, near 300 and 264 calories per 100 grams, because they hold more water. Across the board, most cheeses run 70 to 115 calories per ounce, so the type you choose and the size of the piece are what drive the total, not cheese being inherently off-limits.
Keep it simple: pick the cheese you enjoy, measure the portion in slices or ounces, and remember that melted cheese in a dish still counts. Track the cheese and what it goes with, stay consistent, and the numbers will take care of themselves.
This article is general information, not medical or dietary advice for your specific situation.
