Calories in Cheese: Cheddar, Mozzarella, Feta, Parmesan and More
An ounce of cheddar has about 115 kcal and 7 g protein. Compare calories and protein in popular cheeses, from cottage cheese to brie and parmesan.
By Ayoub Farid · · 2 min read
Quick answer: most hard and semi-hard cheeses have about 100–120 calories per ounce (28 g), with 6–8 g of protein. Fresh cheeses like cottage cheese and part-skim ricotta are much lower per gram and higher in protein per calorie.
Calories per ounce (28 g)
| Cheese | Calories | Protein |
|---|---|---|
| Cheddar | ~115 | ~7 g |
| Swiss | ~110 | ~8 g |
| Gouda | ~100 | ~7 g |
| Monterey Jack | ~105 | ~7 g |
| Mozzarella, whole milk | ~85 | ~6 g |
| Mozzarella, part-skim | ~72–80 | ~7 g |
| Feta | ~75 | ~4 g |
| Goat cheese, soft | ~75 | ~5 g |
| Brie | ~95 | ~6 g |
| Blue cheese | ~100 | ~6 g |
| Parmesan, hard | ~110–120 | ~10 g |
| American, 1 slice | ~60–80 | ~3–4 g |
Fresh cheeses
| Cheese | Portion | Calories | Protein |
|---|---|---|---|
| Cottage cheese, 2% | ½ cup (113 g) | ~90 | ~12 g |
| Cottage cheese, 4% | ½ cup | ~110 | ~12 g |
| Ricotta, part-skim | ½ cup | ~170 | ~14 g |
| Cream cheese | 1 tbsp | ~50 | ~1 g |
| Grated parmesan | 1 tbsp | ~20–22 | ~2 g |
What an ounce looks like
An ounce of hard cheese is about the size of two dice or one deli slice. Cheese is easy to overdo: a handful of shredded cheese on pasta can be 2–3 ounces (220–340 kcal).
Cheese and weight loss
Cheese is satisfying and adds protein and calcium, but it's calorie-dense. Strong cheeses (parmesan, feta, blue) give a lot of flavor in small amounts. Cottage cheese is a high-protein option; see cottage cheese high-protein recipes.
Getting more flavor from less cheese
- Use strong cheeses: a tablespoon of grated parmesan or crumbled feta flavors a dish for 20–75 kcal.
- Grate instead of slice: grated cheese spreads further across a dish.
- Measure shredded cheese with a measuring cup a few times: ¼ cup of shredded cheddar is about 110 kcal.
Track it
Melted or grated cheese is hard for any scanner to measure. Add an estimate in Nutora when your dish is cheesy. Related: calories in pizza, high-protein foods.
Frequently asked questions
Which cheese has the fewest calories?
Cottage cheese, part-skim mozzarella and feta are among the lowest per serving.
How many calories are in a slice of cheese?
About 60–110 calories depending on the cheese and thickness.
Is cheese a good protein source?
Yes, especially parmesan, Swiss and cottage cheese, though most cheeses are also high in fat.
Can I eat cheese on a diet?
Yes, in measured portions within your calorie target.
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