Cheese Calories and Nutritional Values | 100g Nutrition Table

Cheese

~20 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

80kcal

Carbohydrate0.3 g %1

Protein5 g %25

Fat6.6 g %74

Cheese Nutrition Values

Nutrients	100 gr	1 1 Thin Slice
Calories(kcal)	402	80
Carbohydrate (g)	1.3	0.26
Protein (g)	25	5
Fat (g)	33	6.6
Fiber (g)	0	0
Cholesterol (mg)	105	21
Sodium (mg)	621	124.2
Potassium (mg)	98	19.6
Calcium (mg)	721	144.2
Iron (mg)	0.7	0.14
Vitamin A (IU)	330	66
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Cheese

Metabolic Impact: Cheese stimulates the satiety hormone PYY through its high protein content, helping to suppress appetite for longer periods. Its high fat density makes it energy-rich, so metabolic benefits are closely tied to portion size.
Consumption Tip: A daily serving of 30–40 grams of cheese is a balanced and sufficient amount to meet a significant portion of your calcium needs. Pairing it with whole-grain bread or fresh vegetables noticeably enhances the overall nutritional quality of your meal.
Caution: Cheese is relatively high in sodium, so individuals with hypertension or kidney conditions should carefully limit their daily intake. Opting for low-fat varieties or white cheese instead of full-fat options can meaningfully reduce saturated fat consumption.
Exercise: Cheese consumed after training is an excellent source of high-quality protein and leucine, both of which are essential for muscle repair and recovery. Combining a 30–40 gram portion with fruit or a whole-grain food after intense strength sessions can help speed up recovery.