Cheese: calories and nutrition facts
Cheese has 324 kcal per 100 g. One serving, 1 Portion (30 g), has 97 kcal.
- Calories
- 324 kcal
- Protein
- 21.1 g
- Carbohydrates
- 0.7 g
- Fat
- 26.3 g
Per 100 g
Cheese: how many calories?
Cheese has 324 kcal per 100 g, with 21.1 g protein, 0.7 g carbs and 26.3 g fat. A 30 g serving (1 Portion) has 97 kcal. That is more than the average for Dairy (210 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein26%
- Carbohydrates1%
- Fat73%
Calculate a portion
- Calories
- 97 kcal
- Protein
- 6.3 g
- Carbohydrates
- 0.2 g
- Fat
- 7.9 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 324 kcal | 97 kcal |
| Fat | 26.3 g | 7.9 g |
| of which saturated fat | 18 g | 5.4 g |
| Carbohydrates | 0.7 g | 0.2 g |
| of which sugars | 0.4 g | 0.1 g |
| Fiber | 0 g | 0 g |
| Protein | 21.1 g | 6.3 g |
| Sodium | 576 mg | 173 mg |
| Water | 48.2 g | 14.5 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 553 mg | 166 mg |
| Iron | 0.2 mg | 0.1 mg |
| Potassium | 129 mg | 39 mg |
| Magnesium | 25 mg | 8 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(324 kcal) | 16% |
| Fat(26.3 g) | 38% |
| of which saturated fat(18 g) | 90% |
| Carbohydrates(0.7 g) | 0% |
| of which sugars(0.4 g) | 0% |
| Protein(21.1 g) | 42% |
| Salt(1.44 g) | 24% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High protein (at least 20% of calories)
- Low sugars (5 g or less)
Cheese: frequently asked questions
Cheese: how many calories per serving?
A 30 g serving (1 Portion) has 97 kcal.
Cheese: how much protein?
Cheese contains 21.1 g of protein per 100 g, 42% of the 50 g reference intake.
Cheese: how much fibre?
Cheese provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.
Cheese: how much makes 100 kcal?
100 kcal is about 31 g of this food.
Recipes with this food
More foods in this category
- Carré de l'Est cheese318 kcal
- Cashew vegan cheese441 kcal
- Cereal yogurt111 kcal
- Chabichou goat cheese305 kcal
- Chaource cheese278 kcal
- Cheddar399 kcal
- Cheese appetizer bite274 kcal
- Cheese dip with breadsticks298 kcal
- Chestnut cream mousse207 kcal
- Chevrot goat cheese263 kcal
- Chocolate chip cottage cheese152 kcal
- Chocolate dessert cream138 kcal
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