Daily safety snapshot
1750mg sodium
76% sodium limit | 78% sat fat | 0% fiber target
100g Cheese Calories — 421 kcal | Nutrition Calculator
100g of Cheese, Parmesan, Grated contains 421 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Cheese Calories Calculator
100g of Cheese, Parmesan, Grated contains 421 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central (FDC ID: 325036).
Result
100g Cheese Calories
421 kcal calories
Computed from 100 g of food and USDA FoodData Central Foundation Foods.
Reverse Calculation
Calories target to food amount
100 g (3.53 oz, 0.42 cups)
Reverse math uses 421 kcal calories per 100 g from USDA FoodData Central Foundation Foods.
Cheese Macros by Serving Size
Cheese Macros by Common Serving
Cheese Calories Range Around 100g
Cheese Macros by Volume Measure
Cheese Prep-State Logging Check
Cheese Nutrient Efficiency Per Calorie
Cheese Dietary Profile
Vegetarian: No meat or fish.
Gluten-free: Safe for celiac and gluten-sensitive individuals.
Common meal contexts: high-protein meal.
Cheese Benefit Signals
- Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..
Cheese Daily Nutrient Coverage
Smart Calories Substitutes for Cheese
Cheese Condition-Aware Nutrition Notes
Real-World Cheese Serving Sizes
- tablespoon (~7.6g): 32 kcal calories. tablespoon is listed by USDA at 7.6g for this food.
- RACC (~5g): 21.1 kcal calories. RACC is listed by USDA at 5g for this food.
Common Cheese Measurement Mistakes
- Logging a different prep state than the food actually eaten can change calories and macro density.
- Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description.
- Assuming every household serving has the same gram weight; use the listed serving anchors when available.
Cheese Calories — Frequently Asked Questions
How much calories is in 100g of Cheese? 100g of Cheese contains 421 kcal of calories (USDA FoodData Central).
How much calories is in 1 cup of Cheese? One US cup of cheese weighs approximately 237g (density: 1000 kg/m³). That serving contains 997.8 kcal of calories — computed as 237g ÷ 100 × 421.
How many grams of Cheese do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Cheese, you need approximately 119g — calculated as (500 ÷ 421) × 100 = 119g.
Is Cheese high in calories? Yes, Cheese is high in calories at 421 kcal per 100g. It ranks among the better sources in its category.
What are the most common mistakes when measuring Cheese calories? 1. Logging a different prep state than the food actually eaten can change calories and macro density. 2. Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description. 3. Assuming every household serving has the same gram weight; use the listed serving anchors when available.
How efficient is Cheese as a source of calories per calorie? Cheese provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Cheese calories calculator use? The calculator uses calories = weight in grams / 100 x 421 kcal. For example, 100g of Cheese gives 421 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Cheese a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Cheese is an excellent choice — with 421 kcal of calories per 100g. Cheese is also suitable for vegetarians, gluten-free, a high-protein option. For best results, combine Cheese with other foods to hit your daily macro targets.
How reliable is the source data for Cheese? Cheese uses USDA FoodData Central Foundation Foods as the nutrition source, FDC ID 325036. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
Should I measure Cheese raw or cooked? Cheese should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.
How to Calculate Cheese Calories
- Weigh raw. Place your cheese on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows calories content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Cheese Density Explained
Cheese is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Cheese.
Cheese Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central. Referenced entries: Cheese, Parmesan, Grated (FDC ID: 325036).
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.