Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🧀
20% Fat Cheese Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of 20% Fat Cheese (30 g) has 88 calories. That works out to 292 calories per 100 g. It contains 0.6 g of carbs, 7.5 g of protein, 6 g of fat and 0 g of fiber. Its 216 mg of Calcium covers 22% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
20% Fat Cheese Nutrition Facts
Selected: 1 serving (medium) · 30 g
88
KCAL / 30G
Carbs
0.6g
· 0% DV
Protein
7.5g
· 15% DV
Fat
6g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 35% · Fat 62%
20% Fat Cheese nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0.2 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.5 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of 20% Fat Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 88 kcal |
| 1 slice (thin) | 15 g | 44 kcal |
| 1 piece (small) | 20 g | 58 kcal |
| 1 slice (medium) | 25 g | 73 kcal |
| 1 slice (thick) | 40 g | 117 kcal |
| 1 piece (medium) | 40 g | 117 kcal |
| 1 serving (large) | 60 g | 175 kcal |
| 100 g | 100 g | 292 kcal |
| 1 cup (shredded) | 110 g | 321 kcal |
Calculated from 292 calories per 100 g.
Frequently Asked Questions About 20% Fat Cheese
What does 20% fat cheese mean?
20% fat cheese contains 20 grams of fat per 100 grams, based on the nutrition information provided for this product. The percentage describes its fat content; it does not tell you how salty the cheese is.
Is 20% fat cheese lower in fat than full-fat cheese?
Usually, yes: 20% fat cheese has less fat than many full-fat varieties. Cheese classifications differ, though, so compare the nutrition labels of the specific products rather than relying on the names alone.
Does 20% fat cheese melt well?
It can melt, but the result depends more on the cheese’s type and moisture than on its fat percentage alone. If you are using 20% fat cheese in a sauce, add it gradually over gentle heat to reduce clumping.
Can you use 20% fat cheese in cooking?
Yes, 20% fat cheese works in dishes such as baked pasta, casseroles, and stuffed vegetables. Its flavor and texture vary by variety, so taste it before adding extra salt to the recipe.
Can you freeze 20% fat cheese?
Yes, but 20% fat cheese may become crumbly or watery after thawing. Freeze it in an airtight portion and use the thawed cheese in cooked dishes, where a change in texture is less noticeable.
How should you store 20% fat cheese after opening?
Keep 20% fat cheese covered in the refrigerator and follow the package’s storage instructions. If it comes in brine, store it in that brine to help prevent it from drying out, and use clean utensils when serving.
Does 20% fat cheese taste different from full-fat cheese?
It may taste less rich or feel less creamy than a full-fat version, but the difference depends on the cheese variety and how it is made. A stronger-flavored cheese can still taste pronounced at a lower fat level.
Is 20% fat cheese good for weight loss?
It can fit into a weight-loss eating pattern, but it does not cause weight loss by itself. Keep the portion moderate and pair it with vegetables or another fiber-rich food for a more filling meal.
Can people with diabetes eat 20% fat cheese?
Most people with diabetes can include 20% fat cheese in meals; cheese is generally low in carbohydrate. If you also need to manage sodium, fat, or a prescribed meal plan, ask your clinician or dietitian about portions.
Is 20% fat cheese safe during pregnancy?
Yes, 20% fat cheese is generally safe during pregnancy if it is made from pasteurized milk and has been stored properly. Avoid cheese made with unpasteurized milk, and check the package if the pasteurization status is unclear.
20% Fat Cheese Vitamins & Minerals
Vitamins
B12
0.39µg · 16% DV
B2
0.1mg · 8% DV
Vitamin A
54µg · 6% DV
B5
0.13mg · 3% DV
Minerals
Calcium
216mg · 22% DV
Phosphorus
144mg · 21% DV
Sodium
195mg · 8% DV
Zinc
0.93mg · 8% DV
Potassium ⭐
33mg · 1% DV
20% Fat Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 20% Fat Cheese
To burn the 88 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 20% Fat Cheese?
20% fat cheese is a general description for cheese with a stated fat content, rather than one particular regional style. Its flavour and texture depend on the variety: it may be mild and easy to slice, or saltier and more crumbly. It works at breakfast, in sandwiches, or melted into everyday dishes such as toast and baked recipes. With 25 g of protein per 100 g, it is a protein-rich choice; a medium 30 g portion can add substance to a meal without needing much. Pair it with fresh vegetables or fruit for a simple, balanced plate.
How Nutritious Is 20% Fat Cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 20% Fat Cheese Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 20% Fat Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 20% Fat Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
20% Fat Cheese Fat Profile
SATURATED
3.75g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Compare 20% Fat Cheese
Foods Similar to 20% Fat Cheese
Have another question about 20% Fat Cheese?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.