1 slice (medium) of Hard cheese (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 0.9 g of carbs, 7.8 g of protein, 9 g of fat and 0 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Hard cheese?

Hard cheese is a broad family of firm cheeses, usually made by pressing curds and allowing the cheese to mature; styles come from many parts of Europe and beyond. Its flavour ranges from mild to tangy as it ages, and the dense texture works well sliced, cubed or grated.

It is commonly served with bread, fruit or crackers, added to sandwiches, or grated over hot dishes. In Turkey, similar firm cheeses may appear at breakfast or in toast and pastries. Hard cheese provides substantial protein and calcium, but is also rich in fat, so a modest portion alongside fruit or vegetables makes a satisfying, balanced snack.

Hard cheese Nutrition Facts

Selected: 100 g

390

KCAL / 100G

Carbs

· 1% DV

Protein

26g

· 52% DV

Fat

30g

· 38% DV

Fiber

· 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%

Hard cheese Vitamins & Minerals

Vitamins

B12

1.5µg · 63% DV

Vitamin A

260µg · 29% DV

0.35mg · 27% DV

0.5mg · 10% DV

Minerals

Phosphorus

700mg · 100% DV

Calcium

950mg · 95% DV

Zinc

4mg · 36% DV

Sodium

800mg · 35% DV

How Nutritious Is Hard cheese?

Nutrient density

High

65/ 100

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

Low

31/ 100

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.

Hard cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Hard cheese

To burn the 390 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

40min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Hard 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 Hard cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Hard 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

Hard cheese Fat Profile

SATURATED

18g

MONOUNSATURATED

POLYUNSATURATED

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Hard cheese

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Hard cheese vs Tzatziki330 kcal more per 100 g

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Hard cheese vs Cheddar Cheese12 kcal fewer per 100 g

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Hard cheese vs Tulum Cheese20 kcal more per 100 g

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Hard cheese vs Milk326 kcal more per 100 g

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Foods Similar to Hard cheese

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About Hard cheese

What is hard cheese?

Hard cheese is cheese with relatively little moisture, usually achieved by draining and often aging the curds. Parmesan and aged cheddar are familiar examples, though their flavors, textures and production methods differ.

What are some examples of hard cheese?

Parmesan, aged cheddar, Pecorino Romano and some aged Gouda cheeses are examples of hard cheese. The category covers cheeses with different levels of saltiness and sharpness, so they are not always interchangeable in recipes.

How is hard cheese made?

Hard cheese is made by separating curds from whey, pressing out more moisture than in soft cheeses, and often aging the cheese. The culture, milk, pressing and aging process give each variety its distinctive texture and flavor.

How should hard cheese be stored after opening?

Wrap hard cheese so it is protected from drying out, then keep it refrigerated in a sealed container or cheese drawer. Cheese paper or waxed paper helps limit moisture loss while allowing more airflow than tightly applied plastic wrap.

Can you freeze hard cheese?

Yes, hard cheese can be frozen, but thawing may make it crumbly or change its texture. Freeze it in small portions, and use thawed cheese grated in cooked dishes rather than expecting it to have the same texture for a cheese board.

Does hard cheese melt well?

Some hard cheeses melt smoothly, while very dry, aged varieties may soften unevenly or turn oily. Grating the cheese and adding it gradually to a warm dish helps it melt more evenly; avoid boiling sauces after adding it.

Can you eat the rind of hard cheese?

Some hard-cheese rinds are natural and edible, while others are waxed, coated or simply too hard to enjoy. Check the type of cheese and remove any wax or non-edible coating before serving.

Is hard cheese low in lactose?

Many aged hard cheeses contain very little lactose because much of it leaves with the whey and the remainder is reduced during aging. The amount varies by cheese, and hard cheese is still unsuitable for someone with a milk allergy.

Why does hard cheese crumble when cut?

Hard cheese can crumble because it has low moisture, has aged for a long time, or is being cut straight from the refrigerator. Letting it warm slightly and using a sharp knife can help, although some varieties are naturally crumbly.

What can I use instead of hard cheese in a recipe?

Choose a substitute based on how the hard cheese is used. For grating over pasta, another dry aged cheese works best; in toast or a casserole, a firmer cheese that melts readily may be a better replacement.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026