Calories in
Cheese

The calories in cheese and cheese nutrition facts listed below are for a 1-ounce serving size (~ 1/4 cup shredded):

Cheese Nutrition Facts

Type of Cheese Calories in Cheese Carb gm Protein gm Fat gm  Sat. Fat gm Cholesterol mg. Sodium mg.
American 105 0.5 6 9 6 26 420
American, Reduced Fat 70 3 5 4 2.5 15 450
Cheddar 115 0.5 7 9 6 30 175
Cheddar, Reduced Fat 80 1 7 6 3.5 20 230
Feta 75 1 4 6 4 25 315
Feta, Reduced Fat 60 1 6 4 2.5 8 395
Mozzarella, whole milk 85 1 6 6 4 22 180
Mozzarella, part skim 70 1 7 4.5 3 18 170
Provolone 100 1 7 7 5 19 245
Provolone, Reduced Fat 75 0 7.5 5 2 15 210
Swiss 105 1.5 7.5 8 5 26 54
Swiss, Reduced Fat 90 1 8 6 4 20 65
Cream Cheese (1 Tbsp.) 51 0.5 1 5 3 16 40
Cream Cheese, Lowfat (1 Tbsp.) 35 1 1.5 3 2 8 45

Cheese Nutrition Facts

With the exception of cream cheese, cheese is a very good source of protein and calcium. It's also a good source of phosphorus, iodine and selenium.

You can see from the chart above that cheese calories vary a little bit between the different types of cheese, but in general, you can expect cheese to "cost" you around 100 calories per ounce (regular cheese) and approximately 60-80 calories per ounce if eating reduced fat cheese.

Lowfat (and fat free) cheeses have higher sodium content than their full fat counterparts.

The saturated fat in cheese raises cholesterol.

If you have high cholesterol, choose limited amounts of lowfat cheese or try eating plant based cheeses: soy cheese, rice cheese, and almond cheese. These are much lower in saturated fat.

Cheese Nutrition Fact

"Conventionally" produced dairy products (including both cheese and milk) contain some added "extras" you may not be aware of:

  • Antibiotic residues
  • Herbicides and pesticides residues from the feed given to cows
  • Residues of hormone used to increase milk production in cows

These residues are concentrated in the fat (milk fat, cheese fat). The higher the fat content of your cheese, the more toxins you're likely ingesting.

What to do?

Purchase fat free cheese and you don't have to worry about it.

Or, prioritize buying organic full fat cheese and organic reduced fat/lowfat cheeses.

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