1 serving (21 grams) contains 77 calories, 4.3 grams of protein, 6.2 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
415.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 42% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 102.8 mg | 34% | |
| Sodium | 1021.5 mg | 44% | |
| Total Carbohydrates | 5.7 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 3.0 g | ||
| protein | 23.1 g | 46% | |
| Vitamin D | 135.6 mcg | 678% | |
| Calcium | 1100.6 mg | 84% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 185.3 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cheese
Cheese is a dairy product made from milk, originating from ancient civilizations as early as 2000 BC and diverse across global cuisines. Commonly associated with European dishes, cheese is both a staple ingredient and a snack. Nutritionally, cheese is energy-dense, providing approximately 368 calories per 100g, with a composition rich in proteins (20.4g) and fats (29.6g), low in carbohydrates (5g), and zero fiber. Cheese is an excellent source of calcium (974mg per 100g) for bone health, contains modest amounts of iron (0.48mg), and delivers Vitamin D (120 IU), though it lacks Vitamin C. Its variations range from soft to hard textures, and from mild to sharp tastes, offering versatility in culinary use.
Health Benefits
- Supports bone health due to high calcium content (974mg per 100g), crucial for maintaining strong teeth and bones.
- Promotes muscle repair and growth with its substantial protein content (20.4g per 100g), essential for active individuals.
- Provides Vitamin D (120 IU per 100g), aiding calcium absorption and contributing to immune system support.
Dietary Considerations
Selection and Storage
Store cheese in the refrigerator at 35-40°F, wrapped in wax paper or airtight containers to maintain freshness and prevent drying.
Common Questions About Cheese Nutrition
Is cheese high in protein?
Yes, cheese is relatively high in protein. For example, cheddar cheese contains about 20.4 grams of protein per 100 grams, making it a good source for individuals looking to increase their protein intake.
Can I eat cheese on a keto diet?
Yes, cheese is compatible with a keto diet due to its low carbohydrate content. Cheddar cheese has only 5 grams of carbs per 100 grams and is high in fat, which makes it ideal for those following a ketogenic lifestyle.
What are the health benefits or concerns of eating cheese?
Cheese provides essential nutrients like calcium, vitamin A, and B vitamins, which are beneficial for bone health and overall wellness. However, it is high in saturated fat and sodium (904 mg per 100 grams), which can be a concern for those with heart-related conditions or high blood pressure if consumed in excess.
How much cheese should I eat in a day?
For most adults, 1-2 ounces (approximately 30-60 grams) of cheese per day is recommended as part of a balanced diet. This provides adequate nutrients without overconsuming saturated fat and sodium.
How does cheese compare to other dairy products like yogurt?
Cheese is typically higher in fat and calories compared to yogurt, which tends to be lower in calories and richer in probiotics. While yogurt is better for gut health, cheese provides more concentrated protein and calcium per serving, making it suitable for different dietary needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Cheese DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Calcium: Fact Sheet for Health ProfessionalsNational Institutes of Health, Office of Dietary SupplementsDiscusses calcium's role in health, a key nutrient in cheese, including dietary sources and recommended intake levels.
- Dietary Guidelines for Americans, 2020-2025: DairyU.S. Department of Agriculture and U.S. Department of Health and Human ServicesCovers recommendations for including cheese and other dairy products in a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
