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Cow cheese Calories
Rich in calcium and protein, versatile dairy product.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 slice (medium) of Cow cheese (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 0.8 g of carbs, 6.6 g of protein, 7.5 g of fat and 0 g of fiber. Its 210 mg of Calcium covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Cow cheese?
Cow cheese is cheese made from cow’s milk. Its colour, firmness and flavour vary with the style and how it is made: a block like the one shown may be mild and creamy, while other versions are sharper or saltier. Cow’s-milk cheeses are made around the world, so the name covers a broad range rather than one specific regional cheese.
Serve it sliced with bread, fruit or vegetables, melt it into sandwiches and pasta, or use it in cooking. It brings protein and fat to a meal; a 100 g portion provides 22 g of protein. For a lighter plate, use a smaller portion and pair it with fresh vegetables or salad.
Cow cheese Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
2.5g
· 1% DV
Protein
22g
· 44% DV
Fat
25g
· 32% 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 27% · Fat 70%
Cow cheese Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
Vitamin A
260µg · 29% DV
B2
0.35mg · 27% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
500mg · 71% DV
Calcium
700mg · 70% DV
Zinc
4mg · 36% DV
Sodium
700mg · 30% DV
How Nutritious Is Cow 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.
Cow cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cow cheese
To burn the 320 calories in 100 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.
Is Cow 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 Cow cheese Contain Allergens?
Contains these allergens:
Which Diets Is Cow 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
— Not suitable
Low FODMAP
— Not suitable
Cow cheese Fat Profile
SATURATED
16g
MONOUNSATURATED
7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Compare Cow cheese
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Frequently Asked Questions About Cow cheese
What is cow cheese made from?
Cow cheese is cheese made from cow’s milk, rather than a single distinct variety. Cheddar, mozzarella, and many fresh cheeses can all be cow cheeses, so their flavour, texture, and uses vary widely.
Is cow cheese the same as cheddar?
No, cow cheese is a broad category, while cheddar is one particular type of cheese that is commonly made from cow’s milk. Cow cheese can also mean mozzarella, brie, and many other varieties.
How is cow cheese different from goat cheese?
Cow cheese comes from cow’s milk, while goat cheese comes from goat’s milk. They can differ in flavour and texture, but the exact contrast depends on the varieties being compared and how they are made.
Does cow cheese melt well?
Some cow cheeses melt smoothly, but others soften or separate instead. Cheddar, mozzarella, and young gouda are often useful for melting, while aged, crumbly cheeses are better sprinkled over food than used in a stretchy sauce.
Why is cow cheese yellow?
Cow cheese can be yellow because of natural pigments in the milk or colour added during production. Its shade varies with the recipe and cheese type; colour alone does not show whether it has spoiled.
How should you store cow cheese after opening?
Keep cow cheese refrigerated and tightly wrapped or in a covered container to limit drying and odour absorption. Store brined varieties in their brine, and use a clean utensil whenever you take some out.
Can you freeze cow cheese?
Yes, you can freeze cow cheese, although thawing may make it crumbly or change its texture. Freeze it in portions for cooking, where the change is less noticeable, and thaw it in the refrigerator rather than refreezing it.
Does cow cheese contain lactose?
Yes, cow cheese may contain lactose, but the amount varies by type and aging. Fresh cheeses tend to retain more, while long-aged hard cheeses usually contain less; lactose-free options are also available.
Is cow cheese safe to eat during pregnancy?
Yes, cow cheese made with pasteurized milk is generally safe during pregnancy. Avoid cheese made from unpasteurized milk because it can carry harmful bacteria, and keep refrigerated varieties chilled until serving.
Does cow cheese cause weight gain?
Cow cheese does not automatically cause weight gain, but frequent large portions can add substantial energy to meals. Enjoying a measured portion alongside vegetables or other filling foods can help keep servings in balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.