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Cheese (70 kcal) Calories
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Cheese (70 kcal) (27 g) has 71 calories. That works out to 264 calories per 100 g. It contains 1.1 g of carbs, 3.8 g of protein, 5.8 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Cheese (70 kcal) Nutrition Facts
Selected: 1 piece (small) · 27 g
71
KCAL / 27G
Carbs
1.1g
· 0% DV
Protein
3.8g
· 8% DV
Fat
5.8g
· 7% 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 6% · Protein 21% · Fat 73%
Cheese (70 kcal) nutrition facts table · 1 piece (small) (27 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 4.04 g | 20% |
| Trans fat | 0.18 g | |
| Sodium | 301 mg | 13% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 3.8 g | 8% |
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.
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How Many Calories in 1 Small Cheese (70 kcal)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 27 g | 71 kcal |
| 1 piece (extra small) | 15 g | 40 kcal |
| 1 slice (thin) | 30 g | 79 kcal |
| 1 piece (medium) | 40 g | 106 kcal |
| 1 slice (thick) | 45 g | 119 kcal |
| 1 serving (medium) | 60 g | 158 kcal |
| 100 g | 100 g | 264 kcal |
| 1 serving (large) | 100 g | 264 kcal |
| 1 cup (diced) | 100 g | 264 kcal |
Calculated from 264 calories per 100 g.
Frequently Asked Questions About Cheese (70 kcal)
Is cheese healthy?
Yes, cheese can be a nutritious food, providing protein and calcium. Its nutritional profile varies by type, and some cheeses are particularly salty or rich, so rotating varieties and keeping portions moderate can help you include it in a balanced diet.
Does cheese cause weight gain?
Cheese does not automatically cause weight gain. Because it can be energy-dense, large portions eaten often may add substantially to your overall intake, but having cheese in moderate amounts is compatible with many eating patterns.
How is cheese made?
Cheese is made by adding cultures and usually an enzyme such as rennet to milk so it curdles. The curds are separated from the whey, then salted and sometimes pressed or aged; these steps create the many different textures and flavors.
How long does cheese last in the fridge after opening?
There is no single fridge life for every cheese: soft, moist cheeses spoil sooner than hard, aged ones. Keep cheese covered and refrigerated, follow the package’s use-by guidance, and discard it if it develops unusual mold, odor, or texture.
Can you freeze cheese?
Yes, most cheese can be frozen, but freezing often makes its texture more crumbly after thawing. It usually works best in cooked dishes such as sauces, casseroles, or baked recipes rather than served in slices.
Why doesn’t some cheese melt?
Some fresh, acid-set cheeses resist melting because their proteins do not flow smoothly when heated. Moisture, acidity, and age also affect how cheese melts; low-moisture mozzarella and many young melting cheeses behave differently from paneer or fresh farmer-style cheese.
Can you eat moldy cheese?
It depends on the cheese. Mold on a hard, firm cheese can often be cut away generously, but soft or moist cheese should be discarded because mold may spread below the visible surface. Do not eat cheese that smells or looks spoiled.
Does cheese contain lactose?
Yes, cheese can contain lactose, but the amount varies. Aged hard cheeses usually contain very little because lactose is reduced during fermentation and aging, while fresh cheeses may contain more; people with lactose intolerance may tolerate different types differently.
Is cheese safe to eat during pregnancy?
Yes, cheese made with pasteurized milk is generally safe during pregnancy. Avoid cheese made from unpasteurized milk, which can carry harmful bacteria, and check the packaging or ask the seller if the milk source is unclear.
Why does cheese get oily when heated?
Cheese releases fat when it is heated too quickly or at too high a temperature, and some varieties separate more readily than others. Gentle heat and stirring can help keep melted cheese smoother, especially in sauces.
Cheese (70 kcal) Vitamins & Minerals
Vitamins
B12
0.46µg · 19% DV
B2
0.23mg · 18% DV
B6
0.11mg · 6% DV
B5
0.26mg · 5% DV
Minerals
Calcium
133mg · 13% DV
Sodium
301mg · 13% DV
Phosphorus
91mg · 13% DV
Selenium
3.92µg · 7% DV
Potassium ⭐
17mg · 1% DV
Cheese (70 kcal) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese (70 kcal)
To burn the 71 calories in 1 piece (small) (27 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 Cheese (70 kcal)?
Cheese is made by curdling milk and comes in countless styles, from fresh and soft to aged and firm. Its flavour can be mild, tangy or savoury, and its texture may be crumbly, creamy or easy to melt. It is eaten around the world: at breakfast, in sandwiches and salads, on cheese boards, or melted into cooked dishes.
Cheese contributes protein and calcium; this nutrition profile provides 14.2 g of protein per 100 g. Pair it with fruit, vegetables or whole-grain bread for a simple snack or meal. For a lighter plate, use a modest portion and let fresh produce fill out the serving.
How Nutritious Is Cheese (70 kcal)?
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 Cheese (70 kcal) 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 (70 kcal) Contain Allergens?
Contains these allergens:
Which Diets Is Cheese (70 kcal) 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 (70 kcal) Fat Profile
SATURATED
4.04g
MONOUNSATURATED
1.21g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.