How Many Calories in Cheese?
Most cheese is ~100 kcal per ounce. The portion is the entire game.
Most cheeses are 100–115 kcal per ounce (28 g, about thumb-sized). Soft and fresh cheeses (mozzarella, feta) run slightly lower; aged hard cheeses (parmesan) are slightly higher. The biggest logging mistake isn’t picking the wrong cheese — it’s misjudging portion. A “sprinkle” of shredded cheese is usually 0.5–1 oz; a “handful” is 2 oz.
The Headline Numbers
Per 1 oz (~28 g):
| Cheese | Calories | Protein | Fat |
|---|---|---|---|
| Cheddar | 115 | 7 g | 9 g |
| Mozzarella (whole milk) | 85 | 6 g | 6 g |
| Mozzarella (part-skim) | 70 | 7 g | 5 g |
| Fresh mozzarella | 85 | 6 g | 6 g |
| Parmesan | 110 | 10 g | 7 g |
| Swiss | 110 | 8 g | 8 g |
| American (processed) | 100 | 6 g | 8 g |
| Feta | 75 | 4 g | 6 g |
| Goat cheese (chèvre) | 75 | 5 g | 6 g |
| Brie | 95 | 6 g | 8 g |
| Camembert | 85 | 6 g | 7 g |
| Gouda | 100 | 7 g | 8 g |
| Provolone | 100 | 7 g | 8 g |
| Blue cheese | 100 | 6 g | 8 g |
| Cream cheese | 100 | 2 g | 10 g |
| Cottage cheese (½ cup, 113 g) | 80 | 14 g | 1 g |
| Ricotta (¼ cup, 60 g) | 95 | 7 g | 7 g |
The clustering is real: most “real” cheeses are 90–115 kcal/oz. The leanest are mozzarella (especially part-skim), feta, and goat. The densest are parmesan and very aged cheddar.
Common Portion Sizes
| Portion | Approx weight | Calories (avg) |
|---|---|---|
| 1 pre-sliced sandwich slice | 21 g | 80 |
| 1 deli-cut slice (avg) | 28 g | 100 |
| 1 oz cube/wedge | 28 g | 100 |
| 1 string cheese | 28 g | 80 |
| ¼ cup shredded | 28 g | 110 |
| ½ cup shredded | 56 g | 220 |
| 1 cup shredded | ~85 g | 340 |
| 1 thick slice from a wedge (eyeballed) | 35–45 g | 130–170 |
| Restaurant cheese plate (avg) | 4–6 oz total | 400–650 |
A burrito with “extra cheese” usually adds 1.5 oz of shredded cheese — about 165 extra kcal.
Restaurant Reality
| Item | Calories |
|---|---|
| Pizza slice (cheese, average) | 285 |
| Mac & cheese (1 cup, restaurant) | 480 |
| Cheese quesadilla (1) | 530 |
| Cheese fries (large) | 1,000+ |
| Caprese salad (1 oz mozzarella + tomato + basil) | 130 |
| Greek salad with feta | 350 |
| Cheese plate appetizer | 600–900 |
| Grilled cheese sandwich | 380–500 |
Cheese is rarely the largest line item, but it’s rarely small either. A grilled cheese is roughly 50% cheese-derived calories.
”Light” and Reduced-Fat Cheeses
| Type (1 oz) | Regular | Light/Reduced-Fat |
|---|---|---|
| Cheddar | 115 | 75–80 |
| Mozzarella | 85 | 50–60 |
| Cream cheese | 100 | 60 |
| American | 100 | 70 |
Light cheeses save 30–40% of calories, with similar protein. The taste tradeoff varies — light cheddar can be rubbery, light mozzarella is barely different. Try; pick what you like.
Cottage Cheese — A Different Category
Cottage cheese is much lower calorie per gram than block cheese:
| Cottage cheese (1 cup) | Calories | Protein |
|---|---|---|
| Full-fat (4%) | 220 | 24 g |
| Low-fat (2%) | 180 | 24 g |
| Nonfat | 105 | 24 g |
Per gram of protein, cottage cheese is one of the cheapest, leanest sources in the grocery store. Useful as a sandwich filling, a topping, mixed into pasta sauces, or as a standalone snack.
Shredded Cheese Trap
This is where most “I didn’t think I ate that much cheese” stories happen. A cup of shredded cheese:
- Volume looks like ~3 oz
- Actual weight: ~85 g (~3 oz)
- Calories: ~340
That’s 3 servings, not 1. If you sprinkle “a cup of shredded cheese” over a casserole or pasta dish, you’ve added 340 kcal, not 100.
The fix: weigh shredded cheese once. Most people undershoot the volume that fills a 1-oz serving.
Cheese in Sandwiches and Burgers
| Cheese in | Calories Added |
|---|---|
| 1 slice American on burger | 100 |
| 1 slice cheddar on sandwich | 80–115 |
| 1 oz feta on a salad | 75 |
| Shredded cheese on burrito (1.5 oz) | 165 |
| Cheese sauce on nachos (¼ cup) | 100 |
| Mozzarella on pizza (per slice) | 130 |
The burger-with-vs-without-cheese decision is ~100 kcal. The sandwich-with-vs-without-cheese decision is ~80–115. Small individually; meaningful daily.
Common Logging Mistakes
Logging “1 slice cheese = 80 kcal” without weighing. Pre-sliced is 21 g (80 kcal); deli-cut is often 28+ g (100+ kcal); cheesemonger slices can be 50 g (180 kcal).
Counting shredded by volume. Shredded packs loose. A “¼ cup” of shredded cheese is what most labels mean by 1 oz, but eyeballed ¼ cups are usually ⅓ cup.
Forgetting cheese inside dishes. Lasagna, mac and cheese, cheese-stuffed anything — the cheese is the calorie center.
Counting cottage cheese as “cheese.” Different category — much lower calorie density, much higher protein.
What to Take Away
- Most cheese = ~100 kcal/oz. Memorize this anchor.
- Cottage cheese is the outlier: ~80 kcal/½ cup with 14g protein.
- Shredded by volume is sneaky. Weigh once.
- Light cheese saves 30–40% of calories with usable taste.
- Cheese on top of things stacks fast. Track each addition.
For other dairy reference, see calories in Greek yogurt.
Frequently Asked Questions
How many calories in a slice of cheese?
A typical pre-sliced cheese slice (~21 g, 0.75 oz) is ~80 kcal. Deli-cut slices are usually 1–1.25 oz, ~100–125 kcal. Sandwich-shop cheese slices vary widely.
Is cheese bad for weight loss?
Calorie-dense, yes. Bad, no. A 1-oz portion (~100 kcal) of cheese on a sandwich or salad fits in any deficit. The trap is 'a handful' of shredded cheese as a topping — easily 200+ kcal you didn't plan.
Which cheese has the fewest calories?
Cottage cheese is in a different category at ~80 kcal per ½ cup. For 'real' cheese, fresh mozzarella (~85 kcal/oz), feta (~75 kcal/oz), and ricotta (~50 kcal per ¼ cup) are at the lower end.
Is shredded cheese the same calorie as block?
Same per gram, but a 'cup of shredded' weighs ~85 g and is ~340 kcal — much more than a 'cup of cubed cheese' you'd assume by sight.
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