What is the nutritional value of cheese?
It depends on the cheese. Per 1 oz (28 g) USDA data give about 116 calories and 9.6 g fat for cheddar, 85 calories and 6.3 g fat for whole-milk mozzarella, and 95 calories and 7.9 g fat for brie (our calculation from per-100 g values). All three supply protein and calcium, and the NHS says cheese can be high in saturated fat and salt.
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In this article
Nutrition of common cheeses per ounce
USDA lists values per 100 g. The table converts them to 1 oz (28.35 g); this is our calculation.
| Per 1 oz | Cheddar | Mozzarella, whole milk | Brie |
|---|---|---|---|
| Calories | 116 kcal | 85 kcal | 95 kcal |
| Protein | 6.6 g | 6.3 g | 5.9 g |
| Fat | 9.6 g | 6.3 g | 7.9 g |
| Saturated fat | 5.4 g | 3.9 g | 4.9 g |
| Carbohydrate | 0.7 g | 0.7 g | 0.1 g |
| Calcium | 200 mg | 143 mg | 52 mg |
| Sodium | 185 mg | 138 mg | 178 mg |
Is cheese a good source of calcium and protein?
The USDA values above show that an ounce of cheddar or mozzarella supplies about 6 g of protein and over 140 mg of calcium, while brie has less calcium. Hard cheeses are more concentrated than soft ones.
Is cheese high in fat and salt?
The NHS says cheese can be high in saturated fat and salt, so keep track of how much and how often you eat it. It counts 5 g or more of saturates per 100 g as high in saturated fat and over 1.5 g salt per 100 g as high in salt. Most cheeses contain about 20 g to 40 g of fat per 100 g, and reduced-fat hard cheeses about 16 g to 22 g.
These USDA entries are generic cheeses, not brands. Check the label for the product you buy. If you have a medical condition or a restricted diet, ask a doctor or dietitian.
People also ask
How many calories are in an ounce of cheddar?
About 116 kcal per 1 oz (28.35 g), calculated from USDA's 408 kcal per 100 g.
Which has fewer calories, mozzarella or cheddar?
Whole-milk mozzarella has about 85 kcal per ounce against about 116 kcal for cheddar (our calculation from USDA data).
Is cheese high in saturated fat?
The NHS says cheese can be high in saturated fat and salt, so limit how much and how often you eat it.
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