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Cheese Calories
Hard/semi-hard cheese; high in protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Cheese Nutrition Facts
Selected: 100 g
356
KCAL / 100G
Carbs
2.1g
· 2%
Protein
24.8g
· 28%
Fat
27.5g
· 70%
Fiber
0g
Cheese Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
Vitamin A
260µg · 29% DV
B2
0.35mg · 27% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
510mg · 73% DV
Calcium
720mg · 72% DV
Sodium
820mg · 36% DV
Zinc
3mg · 27% DV
Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cheese Fat Profile
SATURATED
17.4g
MONOUNSATURATED
7.6g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cheese
Cheese — Frequently Asked Questions
How many calories and how much protein are in cheese?
Cheese provides 356 calories and 24.8 g of protein per 100 g. The same amount contains 27.5 g of fat.
Is cheese keto-friendly and does it raise blood sugar?
Cheese is compatible with a keto diet and contains 2.1 g of carbohydrates per 100 g. Its glycemic index is 0, indicating no glycemic impact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.