Calories in Cheese: Nutritional facts for Cheese Types

Cheddar cheese contains 403 calories per 100g. Mozzarella cheese contains 280 calories per 100g. Cream cheese contains 350 calories per 100g. American cheese contains 366 calories per 100g.

Cheddar cheese contains 4030 calories per 1kg. Mozzarella cheese contains 2800 calories per 1kg. Cream cheese contains 3500 calories per 1kg. American cheese contains 3660 calories per 1kg.

A 28g slice of cheddar cheese contains 110 calories. A slice of mozzarella contains 78 calories. A slice of American cheese contains 104 calories. A slice of cream cheese contains 99 calories. A slice of Swiss cheese contains 110 calories. A slice of Parmesan cheese contains 119 calories.

Cheese is filled with essential nutrients that support overall health, as shown below:

• Source of Calcium: Cheese is a concentrated source of calcium, crucial for building and maintaining strong bones and teeth. Calcium also plays a role in muscle function, nerve transmission, and blood clotting. (Weaver, C.M., Peacock, M., & Calcium, V.D., 2014. Calcium requirements and dietary sources.)
• Source of Protein: Cheese provides high-quality protein, containing all nine essential amino acids. Protein supports muscle growth, tissue repair, and various bodily functions, including hormone production and immune function. (NIH, Office of Dietary Supplements. Protein)
• Rich in Vitamins and Minerals: Cheese contains various essential vitamins and minerals, including vitamin B12 for nerve function and red blood cell formation, vitamin A for vision and immune health, and zinc for immune support and wound healing. (USDA, FoodData Central) 

Cheese is nutritious but has some downsides, such as the ones listed below:

• High in Saturated Fat: Many cheeses are high in saturated fat, which, when consumed in excess, can contribute to elevated LDL cholesterol levels and increase the risk of heart disease. (Eric B. Rimm, Walter C. Willett, Meir J. Stampfer, Graham A. Colditz, Frank E. Speizer, Bernard Rosner, Charles H. Hennekens, 1996. Dietary fat and coronary heart disease: A critical review.) Moderation and choosing lower-fat cheese options are important for managing saturated fat intake.
• High in Sodium: Cheese can be a significant source of sodium, which can raise blood pressure in sodium-sensitive individuals. (National Academies of Sciences, Engineering, and Medicine. 2019. Dietary Reference Intakes for Sodium and Potassium.) Monitoring sodium intake and opting for lower-sodium cheeses or consuming cheese in moderation can help mitigate this risk.
• Can Trigger Migraines: Some cheeses, particularly aged cheeses, contain tyramine, a compound that can trigger migraines in susceptible individuals. (Walker, S.E., Silberstein, S.D., Lipton, R.B., & Bigal, M.E., 2007. Migraine and its sub-types: prevalence and burden in the general US population. Headache: The Journal of Head and Face Pain)

Cheese is good for you because it provides essential nutrients like calcium and protein, contributes to bone health, and can be part of a balanced diet. Calcium, crucial for bone density and strength, is abundant in cheese. The protein in cheese supports muscle mass and various bodily functions. Cheese can also contribute to overall dietary variety and enjoyment.

Cheese is not inherently bad for you but should be consumed in moderation due to its saturated fat and sodium content. High saturated fat intake can negatively impact heart health, and excessive sodium intake can raise blood pressure. Portion control and choosing lower-fat, lower-sodium options allow for enjoying cheese's nutritional benefits while minimizing potential health risks.

The Dietary Guidelines for Americans recommend consuming three servings of dairy per day, which can include cheese. A serving of cheese is 1.5 ounces (about 42g), which contains 170 calories. This recommendation helps ensure adequate intake of calcium and other nutrients found in dairy products.

Consuming cheese in excess of the recommended guidelines can contribute to health issues due to its high saturated fat and sodium content. Overconsumption of saturated fat can increase LDL cholesterol and heart disease risk. Excessive sodium can elevate blood pressure, potentially impacting cardiovascular health. Sticking to recommended serving sizes helps maximize cheese's nutritional benefits while minimizing potential health risks.

Different types of cheese vary in calorie content due to differences in fat and moisture content. Cheeses with higher fat content have more calories. A 28g slice of cheddar or Emmental cheese contains 110 calories, while a slice of Parmesan contains 119 calories. Cream cheese has a high fat content and contains about 99 calories per slice. Cheeses with lower fat content or higher moisture content have fewer calories. Mozzarella and Gouda contain about 78 and 101 calories per slice, respectively. Cottage cheese is a low fat cheese, and has the lowest calorie content among the listed cheeses, providing only 28 calories per slice. Feta and blue cheese fall in the mid-range, with around 75 and 100 calories per slice. 

Cheesemaking originated in the Middle East around 8,000 BCE, where early cheesemaking involved storing milk in animal stomachs. Enzymes in the stomachs caused milk to coagulate, which produced curds and whey. People discovered the curds could be eaten and that salt helped preserve them. Cheesemaking knowledge spread across Europe, facilitated by trade routes. Migrating populations carried cheesemaking traditions and different regions adapted techniques using available resources. Cow, sheep, and goat milk became common sources and over time, different cheese styles emerged. Examples include hard cheeses like Parmesan in Italy and soft cheeses like Brie in France.