How Many Calories in Cheese? All Types Per Ounce

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

calories in different types of cheese per ounce

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Cheese calories per 1oz (28g): cheddar = 114 cal (7g protein), parmesan = 111 cal (10g protein — most protein), Swiss = 108 cal (8g), mozzarella = 85 cal (6g), feta = 74 cal (4g — lowest calorie hard cheese), part-skim mozzarella = 72 cal (7g — best calorie-to-protein ratio). All cheese has 0–2g carbs per oz.

🔬 Nutrition Facts — Per 1oz Cheddar Cheese (28g)

Source: USDA FoodData Central · 2026

114

Calories (kcal)

Protein7g

Carbohydrates0.4g

Fat9g

Fiber0g

Sugar0.1g

Sodium176mg

🥗 Key Ingredients & Nutrients at a Glance

🔥114 kcalCalories

💪7gProtein

🧈9gFat

🍚0.4gCarbs

🥛20% DVCalcium

💊14% DVVitamin B12

🍽️14% DVPhosphorus

🍽️10% DVZinc

📊 Quick Facts

•🧀 Highest protein: Parmesan — 10g protein per oz
•🧀 Lowest calorie: Part-skim mozzarella — 72 cal/oz (7g protein)
•🧀 Best snack: String cheese — 80 cal, 8g protein, 0.5g carbs
•🧀 Best budget: Cottage cheese — 90 cal/½ cup, 14g protein
•🥗 Best salad: Feta — 74 cal/oz, bold flavor needs small amount
•✅ Keto: All natural cheese is 0–2g carbs — fully keto-compatible
•🦴 Calcium: Parmesan highest at 336mg (34% DV) per oz

🚨 Top Problems — Solved

❌ Problem

Cheese is sabotaging your calories — you can't stop at 1oz

✅ Solution

Pre-portion cheese into 1oz servings (size of 4 stacked dice) and refrigerate in individual bags. Use stronger-flavored cheeses (parmesan, sharp cheddar, aged gouda) — more flavor = satisfied with less. 1 tbsp grated parmesan = 22 cal vs 114 for a full oz block.

❌ Problem

You're on keto and unsure which cheese is best

✅ Solution

All natural cheese is keto (0–2g carbs/oz). Best keto picks: brie (0.1g carbs), camembert (0.5g), cheddar (0.4g), cream cheese (1.6g). Highest fat: mascarpone (11g fat/oz) and cream cheese (10g fat/oz) — ideal for keto fat macros.

❌ Problem

You avoid cheese thinking it's bad for your heart

✅ Solution

Current evidence (2017 Lancet meta-analysis of 29 studies) shows moderate cheese consumption (40g/day) is not associated with increased cardiovascular risk. Cheese raises both LDL and HDL simultaneously. The full-fat dairy paradox: populations eating most cheese have among the lowest heart disease rates.

❌ Problem

Cheese is adding too much sodium to your diet

✅ Solution

Lowest sodium cheeses: Swiss (54mg/oz), ricotta (80mg/oz), fresh mozzarella (175mg/oz). Highest sodium: feta (314mg/oz), processed American (443mg/oz). Choose fresh cheeses over processed/aged for dramatically less sodium.

Cheese Calories: All Types Per Ounce

Cheese (1oz/28g)	Calories	Protein	Carbs
Parmesan	111 cal	10g	1g
Cheddar	114 cal	7g	0.4g
Swiss	108 cal	8g	1.5g
Brie	95 cal	6g	0.1g
Mozzarella whole milk	85 cal	6g	0.6g
Feta	74 cal	4g	1.2g
Part-skim mozzarella	72 cal	7g	0.8g
String cheese (1 stick)	80 cal	8g	0.5g

Values per 1oz (28g) serving. Brand variations exist.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How many calories are in cheese?

−

Cheese calories per 1oz (28g): cheddar = 114 cal, mozzarella = 85 cal, parmesan = 111 cal, brie = 95 cal, feta = 74 cal, Swiss = 108 cal, cream cheese = 99 cal, cottage cheese (per ½ cup) = 90 cal. All cheese is 0–2g carbs per oz.

How many calories in a slice of cheese?

−

A standard deli slice of American or cheddar cheese (1oz/28g) = 100–114 calories. A thin sandwich slice (0.75oz) = 75–85 calories. Fresh mozzarella slice (1oz) = 85 calories. Calorie count depends heavily on the cheese type and thickness.

What is the lowest calorie cheese?

−

Lowest calorie cheeses per oz: cottage cheese (22 cal per oz), ricotta part-skim (39 cal per oz), feta (74 cal per oz), part-skim mozzarella (72 cal per oz), and string cheese (80 cal per piece). All provide good protein with fewer calories than hard cheeses.

Is cheese good for weight loss?

How many calories in cottage cheese?

How many calories in cream cheese?

Is cheese high in protein?

How many calories in a string cheese?

Is cheese keto-friendly?

How many calories in parmesan cheese?

Is cheese bad for cholesterol?

How many calories in mozzarella?

What cheese has the most calcium?

Is ricotta cheese healthy?

How many calories in blue cheese?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.