Calories in Cheese
How many calories are in cheese? One ounce of cheddar has about 115 calories and a slice about 80. See a full cheese calorie and macros table by type.
Published · 2 min read · Free · No sign-up
Quick answer
One ounce of cheddar cheese contains about 115 calories, and a single slice of cheese has roughly 70 to 90. Calories vary by type, with hard aged cheeses higher and soft fresh cheeses lower.
How Many Calories Are in Cheese?
Cheese calories vary widely by type, but a useful anchor is that one ounce of cheddar contains about 115 calories, and a single slice runs roughly 70 to 90. Hard, aged cheeses are the most calorie-dense because much of their water has been pressed out, while fresh, soft cheeses are lighter and lower in calories per ounce.
Cheese is a concentrated source of protein, fat and calcium. It is satiating and flavorful, but its calorie density and saturated-fat content mean portion size matters — a few extra ounces add up fast.
Cheese Calories by Type (Per Ounce)
| Cheese | Calories (1 oz / 28 g) | Fat (g) | Protein (g) |
|---|---|---|---|
| Cottage cheese | ~25 | 1 | 3 |
| Ricotta (part-skim) | ~40 | 2.5 | 3 |
| Feta | ~75 | 6 | 4 |
| Mozzarella (part-skim) | ~72 | 4.5 | 7 |
| Swiss | ~108 | 8 | 8 |
| Cheddar | ~115 | 9 | 7 |
| Parmesan | ~122 | 8 | 11 |
| Cream cheese | ~99 | 10 | 2 |
A standard cheese slice is usually a bit under an ounce, which is why pre-sliced cheese lands around 70 to 90 calories. Shredded cheese measures about 455 calories per cup of cheddar.
Hard vs Soft vs Fresh Cheeses
The calorie spread across cheeses comes down to water content and fat. Fresh cheeses like cottage cheese and ricotta hold a lot of water, so they are low in calories per ounce — cottage cheese at just 25 is the lightest. Semi-soft cheeses like mozzarella and feta sit in the middle. Hard, aged cheeses such as cheddar, Swiss and Parmesan have lost most of their moisture, concentrating fat and protein and pushing calories above 100 per ounce. Reduced-fat and part-skim versions of most cheeses cut roughly 20 to 30 percent of the calories while keeping much of the protein.
Macros and Nutrition in Cheese
Most cheese is a protein-and-fat food with little to no carbohydrate. An ounce of cheddar provides about 7 grams of protein and 9 grams of fat, of which roughly 5 grams is saturated. Cheese is one of the richest dietary sources of calcium — an ounce of hard cheese can supply 20 percent of the daily requirement — and it also delivers phosphorus, vitamin A, vitamin B12 and zinc. The trade-offs are saturated fat and sodium, both of which run high in many cheeses, which is why nutrition guidance favors moderate portions.
Does Cheese Fit a Healthy Diet?
Cheese fits a healthy diet in measured amounts. Its protein and calcium are genuine nutritional assets, and its richness makes a small portion satisfying. The keys are portion control — an ounce or two rather than handfuls of shredded cheese — and an eye on saturated fat and sodium for those managing heart health or blood pressure. Lower-calorie picks like cottage cheese, part-skim mozzarella and ricotta let you enjoy cheese more freely, while a little aged Parmesan or sharp cheddar delivers big flavor from a small serving.
Frequently Asked Questions
How many calories are in a slice of cheese?
A single slice of cheese contains roughly 70 to 90 calories, depending on the type and thickness. A standard slice of American or cheddar is about 80 calories, while a thin slice of Swiss is closer to 70.
How many calories are in an ounce of cheddar cheese?
One ounce of cheddar cheese (about 28 grams) contains roughly 115 calories, with 9 grams of fat and 7 grams of protein. Most hard cheeses fall in the 100 to 120 calorie range per ounce.
Which cheese is lowest in calories?
Fresh soft cheeses are lowest. Cottage cheese has about 25 calories per ounce, part-skim ricotta about 40, and mozzarella about 70 to 85, all well below hard aged cheeses like Parmesan or cheddar.
Is cheese good for weight loss?
Cheese can fit a weight-loss diet in measured portions. It is high in protein and calcium and very satiating, but it is calorie-dense and high in saturated fat, so an ounce or two rather than unlimited amounts is best.
How many calories are in a cup of shredded cheese?
One cup of shredded cheddar (about 113 grams) contains roughly 455 calories. Shredded cheese is easy to over-pour, so weighing or using a measured ounce keeps the calorie count accurate.
Sources
- FoodData Central — food composition database — U.S. Department of Agriculture (USDA)