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Cheese (220 kcal per 100g) Calories
Medium-calorie cheese, good source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Cheese (220 kcal per 100g) Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
2.5g
· 5%
Protein
16g
· 29%
Fat
16g
· 66%
Fiber
0g
Cheese (220 kcal per 100g) Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
Vitamin A
240µg · 27% DV
B2
0.35mg · 27% DV
B5
0.5mg · 10% DV
Minerals
Calcium
600mg · 60% DV
Phosphorus
400mg · 57% DV
Zinc
4mg · 36% DV
Sodium
600mg · 26% DV
Cheese (220 kcal per 100g) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cheese (220 kcal per 100g) Processed?
NOVA 2
Minimally 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 (220 kcal per 100g) Contain Allergens?
Contains these allergens:
Which Diets Is Cheese (220 kcal per 100g) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese (220 kcal per 100g) Fat Profile
SATURATED
10g
MONOUNSATURATED
4g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cheese (220 kcal per 100g)
Cheese (220 kcal per 100g) — Frequently Asked Questions
How long does cheese keep after opening?
It depends on the type, but most cheeses keep from several days to a few weeks in the fridge when wrapped well or stored in an airtight container. Discard it if you notice off smells, slime, or unusual mold growth.
Can cheese be frozen?
Yes, but freezing often changes the texture and can make it drier or more crumbly after thawing. Frozen cheese usually works better in cooked dishes than for slicing or serving fresh.
Does cooking cheese reduce its protein?
Not in any meaningful way. Heat changes texture and melting behavior, but the cheese still provides protein after cooking.
Why does cheese sometimes feel heavy to digest?
Its fat content can slow digestion, and some people are sensitive to dairy. If you have lactose intolerance or a milk-protein allergy, cheese may cause bloating, discomfort, or other symptoms.
Is cheese okay to eat at night?
Yes, in a sensible portion it can fit into an evening meal or snack. However, richer cheeses may trigger reflux or feel too heavy for some people late at night.
Is cheese better before or after a workout?
After training is often more practical, especially when paired with a carbohydrate source like bread or fruit. Before exercise, higher-fat cheeses may sit heavily in the stomach for some people.
What should you eat with cheese to make it more balanced?
Pairing cheese with vegetables, whole grains, or fruit makes the meal more balanced. That combination adds fiber and volume alongside cheese’s protein and fat.
Is cheese a better choice than butter?
They serve different roles: cheese adds protein as well as fat, while butter is mostly fat. For a snack or meal component, cheese is usually more filling; for cooking or spreading, butter may suit the recipe better.
Does cheese strengthen bones on its own?
No single food does that by itself. Bone health depends on your overall diet, adequate calcium and protein intake, vitamin D status, and regular physical activity.
Who should be careful with cheese?
People with a dairy allergy should avoid it. Those with lactose intolerance, kidney disease, high blood pressure, or sodium restrictions may also need to watch the type and portion they choose.
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Nutrition data compiled from USDA FoodData Central and scientific sources.