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Cheese Calories
Protein- and calcium-rich semi-hard cheese
CALORIES
GI
POTASSIUM
FIBER
Cheese Nutrition Facts
Selected: 100 g
356
KCAL / 100G
Carbs
2.1g
· 2%
Protein
24.9g
· 28%
Fat
27.4g
· 70%
Fiber
0g
Cheese Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
Vitamin A
265µg · 29% DV
B2
0.32mg · 25% DV
B5
0.41mg · 8% DV
Minerals
Phosphorus
512mg · 73% DV
Calcium
721mg · 72% DV
Zinc
3mg · 27% DV
Sodium
621mg · 27% DV
Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Cheese Contain Allergens?
Contains these allergens:
Which Diets Is 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
Cheese Fat Profile
SATURATED
17.4g
MONOUNSATURATED
7.7g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cheese
Cheese — Frequently Asked Questions
How many calories are in cheese?
Cheese provides 356 calories per 100 grams. The calorie total increases as the portion gets larger.
Is cheese high in protein?
Yes. Cheese contains 24.9 grams of protein per 100 grams, which makes it a protein-rich dairy food.
Does cheese contain carbs?
Yes, but only a small amount. It has 2.1 grams of carbohydrates per 100 grams.
Is cheese keto-friendly?
Yes. Based on the provided diet compatibility, cheese fits keto and ketovore diets, and its low carb content supports that.
What is the glycemic index of cheese?
The glycemic index of cheese is 0. This indicates a very low glycemic impact.
Is cheese high in fat?
Yes. Cheese contains 27.4 grams of fat per 100 grams, so it is considered high in fat.
Does cheese have fiber?
No. Cheese has 0 grams of fiber per 100 grams, so it does not contribute to fiber intake.
Is cheese suitable for vegetarians?
Yes. According to the provided diet compatibility, cheese is suitable for vegetarian eating, as well as omnivore, pescatarian, Mediterranean, flexitarian, keto, ketovore, and gluten-free diets.
What allergens are in cheese?
Cheese contains dairy as an allergen. People with dairy allergy should avoid it or choose carefully.
Is cheese a processed food?
Yes. Its processing level is listed as processed, meaning it goes through production steps beyond a minimally processed food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.