Calories in Cheese

About Cheese

Cheese is a calorie-dense, protein-rich food that has been a staple of human diets for thousands of years. A single ounce of cheddar cheese contains 113 calories, 7 grams of protein, and 9 grams of fat. Different cheeses vary significantly — mozzarella is lower in calories, while aged cheeses like parmesan are more concentrated.

The protein in cheese is casein-dominant, providing slow-digesting amino acids ideal for sustained muscle protein synthesis. Cheese is also one of the best dietary sources of calcium (200mg per oz of cheddar) and phosphorus, both critical for bone health. The fat in cheese is mostly saturated, which was once considered problematic but is now viewed more neutrally by modern research.

Cheese fits beautifully into keto and low-carb diets due to its near-zero carb content and high fat profile. For weight loss diets, portion control is key — cheese is calorie-dense, and a small 1-2 ounce serving can easily add 200+ calories to a meal.

Different cheeses serve different purposes. Parmesan and feta add flavor with minimal volume. Mozzarella and cottage cheese are lower in fat. Cream cheese is spreadable and versatile. BasedHealth handles all cheese types and portion sizes accurately.