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 (137 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

NutrientPer 100 gPer serving (30 g)
Calories324 kcal97 kcal
Fat26.3 g7.9 g
of which saturated fat18 g5.4 g
Carbohydrates0.7 g0.2 g
of which sugars0.4 g0.1 g
Fiber0 g0 g
Protein21.1 g6.3 g
Sodium576 mg173 mg
Water48.2 g14.5 g
Vitamin C0 mg0 mg
Calcium553 mg166 mg
Iron0.2 mg0.1 mg
Potassium129 mg39 mg
Magnesium25 mg8 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).

NutrientOf 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.

More foods in this category

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