1 serving (28 grams) contains 113 calories, 6.9 grams of protein, 9.3 grams of fat, and 0.9 grams of carbohydrates.
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Nutrition Information
Calories |
965.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.5 g | 101% | |
| Saturated Fat | 50.4 g | 252% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 247.9 mg | 82% | |
| Sodium | 1487.2 mg | 64% | |
| Total Carbohydrates | 7.7 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.7 g | ||
| protein | 59.0 g | 118% | |
| Vitamin D | 51.3 mcg | 256% | |
| Calcium | 1709.4 mg | 131% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 170.9 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 Cheeses
Cheese is a dairy product made from the coagulation of casein, a milk protein. Originating as a preservation method for milk, cheese-making traditions vary widely across cultures, from European staples like cheddar and brie to Middle Eastern varieties like halloumi. Cheese is a nutrient-dense food, offering high-quality protein (24.6g per 100g), calcium (714.3mg per 100g, which is 71% of the daily recommended intake), and vitamin D (21.4 IU per 100g, aiding in calcium absorption). Despite its richness in fat (33.2g per 100g) and calories (404 kcal per 100g), cheese can serve as an excellent source of essential nutrients in moderation.
Health Benefits
- Rich in calcium, which supports strong bones and teeth, contributing to 71% of the daily recommended intake per 100g.
- Contains high-quality protein (24.6g per 100g), essential for muscle repair and overall body functions.
- Provides vitamin D (21.4 IU per 100g), aiding in calcium absorption and bone health.
- Iron content (0.71mg per 100g) supports oxygen transport in the blood and helps prevent iron deficiency anemia.
- Contains beneficial fats that provide long-lasting energy and aid in the absorption of fat-soluble vitamins.
Dietary Considerations
Selection and Storage
Store cheese in the refrigerator wrapped in wax paper or parchment to balance moisture. For best flavor, serve at room temperature and consume within the recommended time frame.
Common Questions About Cheeses Nutrition
Is cheese high in protein?
Yes, cheese is a good source of protein, providing approximately 24.6g of protein per 100g serving. This makes it a great option for supporting muscle repair and growth, although protein content may vary slightly between cheese types.
Can I eat cheese on a keto diet?
Yes, cheese is an excellent choice for a keto diet due to its low carbohydrate content. With only about 3.2g of carbs per 100g, it's a keto-friendly food that also offers high fat and protein levels, both of which are essential for maintaining ketosis.
What are the health benefits or concerns of eating cheese?
Cheese offers health benefits such as being a rich source of calcium, protein, and vitamins like B12 and A, which support bone health and the immune system. However, it is high in saturated fat (33.2g per 100g) and sodium (621.4mg per 100g), so it should be consumed in moderation, especially by individuals with heart disease or hypertension concerns.
How much cheese should I eat in a serving?
A standard serving size of cheese is typically around 30g (about the size of two dice), which contains roughly 120 calories, 7.4g of protein, and 10g of fat. Moderating portion sizes is advised due to the calorie density of cheese.
How does cheese compare to other dairy products like yogurt or milk?
Cheese is denser in calories, fat, and protein compared to yogurt or milk. For instance, milk generally has only around 3-4g of protein and 4-5g of fat per 100ml, while cheese provides 24.6g of protein and 33.2g of fat per 100g. Yogurt often contains more carbs and less fat, unless it's a Greek-style yogurt.
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.
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.
