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Milk and Cheese Calories
Approximate values for milk and cheese; nutrition varies considerably with milk type and cheese variety.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Milk and Cheese (200 g) has 464 calories. That works out to 232 calories per 100 g. It contains 6.2 g of carbs, 28.2 g of protein, 36.4 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 92% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Milk and Cheese Nutrition Facts
Selected: 1 serving (medium) · 200 g
464
KCAL / 200G
Carbs
6.2g
· 2% DV
Protein
28.2g
· 56% DV
Fat
36.4g
· 47% 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 5% · Protein 24% · Fat 71%
Milk and Cheese nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 464 kcal | |
| Total fat | 36.4 g | 47% |
| Saturated fat | 23 g | 115% |
| Trans fat | 1.2 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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 Serving of Milk and Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 464 kcal |
| 1 tablespoon (small) | 15 g | 35 kcal |
| 1 ounce (medium) | 28 g | 65 kcal |
| 1 piece (small) | 30 g | 70 kcal |
| 2 piece (medium) | 60 g | 139 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (small) | 100 g | 232 kcal |
| 1 cup (medium) | 240 g | 557 kcal |
| 1 cup (large) | 300 g | 696 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Milk and Cheese
Is milk or cheese better for bones?
Neither is universally better: both can provide calcium and protein, but their nutrient profiles differ. Milk is a drinkable source, while cheese is more concentrated and can contain more salt, so variety matters.
Can people with lactose intolerance eat milk and cheese?
Some can tolerate aged cheeses better than milk because much of the lactose is removed during aging. Fresh cheeses and milk may trigger symptoms; tolerance varies, so try only what you know you can manage.
Does cheese contain lactose if milk does?
Yes, some cheese contains lactose, but the amount varies by type. Aged hard cheeses usually have very little, while fresh cheeses tend to retain more; cheese is not automatically lactose-free.
Why does milk curdle when heated with cheese?
Milk can curdle when heat or acidity causes its proteins to clump, which is common in some recipes. If milk smells sour or curdles unexpectedly before cooking, treat it as spoiled and discard it.
Can you freeze milk and cheese?
Yes, both can be frozen, but their texture may change. Thawed milk can separate, and hard cheese may crumble; frozen milk and cheese are generally better used in cooking than eaten as-is.
How long can milk and cheese sit out of the fridge?
Milk and cheese should not sit at room temperature for more than two hours, or one hour in temperatures above 90°F (32°C). Put them back in the refrigerator promptly to limit bacterial growth.
Does milk cause mucus, and does cheese do the same?
No, milk and cheese do not increase mucus production. Their texture can leave a coating sensation in the mouth or throat, which may feel like thicker mucus without actually creating more of it.
Is raw milk healthier than pasteurized milk and cheese?
No, raw milk is not a safer choice than pasteurized milk. It can carry harmful bacteria, and raw-milk cheese can pose a similar risk; pasteurization reduces that risk while preserving most nutrients.
Can milk and cheese cause acne?
Milk may be linked with acne in some people, but it does not affect everyone the same way. Evidence for cheese is less consistent, so removing all dairy is not a guaranteed way to clear skin.
When can babies have milk and cheese?
Babies should not drink cow’s milk as their main beverage before 12 months, but pasteurized, low-salt cheese can be offered in suitable forms once solids begin. Ask a pediatrician about feeding if your baby has specific health needs.
Milk and Cheese Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B2
0.56mg · 43% DV
Vitamin A
360µg · 40% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
600mg · 86% DV
Calcium
800mg · 80% DV
Iodine
70µg · 47% DV
Selenium
24µg · 44% DV
Sodium
630mg · 27% DV
Potassium ⭐
300mg · 9% DV
Milk and Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Milk and Cheese
To burn the 464 calories in 1 serving (medium) (200 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 Milk and Cheese?
Milk and cheese are familiar dairy foods made from the milk of animals such as cows, goats and sheep. Milk is enjoyed as a drink and used in cooking, while cheese is made by setting and curdling milk; its styles range from fresh and mild to aged and sharp. Varieties differ widely around the world, from soft cheeses spread on bread to firmer ones used for grating.
Milk often goes with breakfast cereal, tea or coffee, and cheese is served on toast, in sandwiches, with fruit, or melted into cooked dishes. Both provide protein, while their fat and energy content depend greatly on the type of milk and cheese. For a lighter meal, choose lower-fat options and pair cheese with vegetables or whole-grain bread.
How Nutritious Is Milk and 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.
Is Milk and Cheese 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 Milk and Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Milk and 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
Milk and Cheese Fat Profile
SATURATED
23g
MONOUNSATURATED
10.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.