100g Cheese Calories — 657 kcal | Nutrition Calculator

100g of Cheese, Ricotta, Whole Milk contains 657 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, Ricotta, Whole Milk contains 657 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: 746766).

Result

100g Cheese Calories

657 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 657 kcal calories per 100 g from USDA FoodData Central Foundation Foods.

Cheese Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	65.7	0.8 g	0.7 g	1.1 g
25 g	164.3	2 g	1.7 g	2.8 g
50 g	328.5	3.9 g	3.4 g	5.5 g
100 g	657	7.8 g	6.9 g	11 g
150 g	985.5	11.7 g	10.3 g	16.5 g
200 g	1314	15.6 g	13.7 g	22 g
250 g	1642.5	19.5 g	17.2 g	27.5 g

Cheese Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
cup	64.6 g	424	5 g	4.4 g	7.1 g
cup	258 g	1695	20.1 g	17.7 g	28.4 g
cup	129 g	848	10.1 g	8.8 g	14.2 g
RACC	55 g	361	4.3 g	3.8 g	6.1 g

Cheese Calories Range Around 100g

Weight	Calories	Calories
50 g	329	329
60 g	394	394
70 g	460	460
80 g	526	526
90 g	591	591
100 g	657	657
110 g	723	723
120 g	788	788
130 g	854	854
140 g	920	920
150 g	986	986
160 g	1051	1051
170 g	1117	1117
180 g	1183	1183
190 g	1248	1248

Cheese Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	32.2	0.4 g	0.3 g	0.5 g
1 US tablespoon	14.8 g	97.2	1.2 g	1 g	1.6 g
1 US fluid ounce	29.6 g	194.5	2.3 g	2 g	3.3 g
1/4 US cup	59.1 g	388.3	4.6 g	4.1 g	6.5 g
1/3 US cup	78.9 g	518.4	6.2 g	5.4 g	8.7 g
1/2 US cup	118.3 g	777.2	9.2 g	8.1 g	13 g
1 US cup	236.6 g	1554.5	18.5 g	16.2 g	26 g
1 US pint	473.2 g	3108.9	37 g	32.5 g	52.1 g
1 US quart	946.4 g	6217.8	73.9 g	64.9 g	104.1 g
1 US gallon	3785.4 g	24870.1	295.6 g	259.7 g	416.4 g
100 mL	100 g	657	7.8 g	6.9 g	11 g
1 liter	1000 g	6570	78.1 g	68.6 g	110 g

Cheese Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	657 kcal	657 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Cheese Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	7.81 g	1.19 g/100 kcal	15.6%
Carbs	6.86 g	1.04 g/100 kcal	2.5%
Fat	11 g	1.67 g/100 kcal	14.1%
Sodium	105 mg	15.98 mg/100 kcal	4.6%
Potassium	230 mg	35.01 mg/100 kcal	4.9%
Magnesium	19.7 mg	3 mg/100 kcal	4.9%

Cheese Dietary Profile

Vegetarian: No meat or fish.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: dairy serving.

Cheese Benefit Signals

Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning. Basis: Sodium per 100g is below common low-sodium meal-planning thresholds..

Cheese Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	8 g	50 g	16%	Starter contribution
Sodium	105 mg	2300 mg	5%	Low limit contribution
Potassium	230 mg	4700 mg	5%	Starter contribution
Calcium	224 mg	1300 mg	17%	Starter contribution
Iron	0.1 mg	18 mg	1%	Starter contribution
Saturated fat limit	7 g	20 g	35%	Meaningful limit contribution
Cholesterol limit	48 mg	300 mg	16%	Low limit contribution

Smart Calories Substitutes for Cheese

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Milk	1077 g	Dairy	+26.1 g	+0 kcal	-105 mg
Milk	1877 g	Dairy	+56 g	+0 kcal	-105 mg
Almond milk	5054 g	Dairy	+12.4 g	+0 kcal	-105 mg
Egg	459 g	Dairy	+50.1 g	+0 kcal	+547 mg
Egg white	1263 g	Dairy	+129.9 g	+0 kcal	-105 mg
Greek yogurt	1114 g	Dairy	+105.8 g	+0 kcal	-105 mg

Cheese Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	heart health	Watch saturated fat if following a heart-health or lipid-focused eating plan.	Saturated fat is elevated relative to many whole-food options.
avoidIf	allergy	Avoid if milk allergy applies unless clinically cleared.	Allergen inferred from food description/category.

Real-World Cheese Serving Sizes

cup (~64.6g): 424.4 kcal calories. cup is listed by USDA at 64.6g for this food.
cup (~258g): 1695.1 kcal calories. cup is listed by USDA at 258g for this food.
cup (~129g): 847.5 kcal calories. cup is listed by USDA at 129g for this food.
RACC (~55g): 361.4 kcal calories. RACC is listed by USDA at 55g 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 657 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 1557.1 kcal of calories — computed as 237g ÷ 100 × 657.

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 76g — calculated as (500 ÷ 657) × 100 = 76g.

Is Cheese high in calories? Yes, Cheese is high in calories at 657 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 657 kcal. For example, 100g of Cheese gives 657 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 657 kcal of calories per 100g. Cheese is also suitable for vegetarians, gluten-free. 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 746766. 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.

Compare Cheese Calories to Similar Foods

More Cheese Nutrition Pages

Why Volume ≠ Weight: Cheese Density Explained

Cheese is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g. This aligns with the common culinary anchor: "cup" = 64.6 g (cup is listed by USDA at 64.6g for this food.)

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, Ricotta, Whole Milk (FDC ID: 746766).

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.

100g Cheese Calories — 657 kcal | Nutrition Calculator

100g of Cheese, Ricotta, Whole Milk contains 657 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

calories

660kcal

Safety: 5% sodiumPortion: 3.53 ozFood fit: 35/100

Best benefits

Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning.

Low sodium base: Good base food when sauces, seasoning, and packaged sides are controlled.

Calcium support: Can help users find calcium-contributing foods for meal planning.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

487 g | 1.96 cups

+137.7g protein | +0 kcal | -105mg sodium

adds 137.7g protein

Tuna, canned in water

730 g | 3.09 cups

+133.8g protein | +0 kcal | -105mg sodium

adds 133.8g protein

Turkey breast, raw

576 g | 3.2 pieces | 2.32 cups

+128.8g protein | +0 kcal | -105mg sodium

adds 128.8g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

16%

7.8 g

Sodium

105 mg

Fiber

0 g

Potassium

230 mg

Calcium

17%

224 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if milk allergy applies unless clinically cleared.

Limit if: Limit if you are following a heart-health or saturated-fat-restricted eating plan.

Method, report, serving, and clinician note

Goal fit: 131% of 500kcal calories reference target.

Serving reality: 3.53 oz, 0.42 cups.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA reference, FDC 746766, deterministic per-100g scaling.|Avoid if milk allergy applies unless clinically cleared.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

105mg sodium

5% sodium limit | 35% sat fat | 0% fiber target

Raw/cooked correction

100g100g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.42 cups | no piece anchor

3.53 oz0.42 cups6.8 tbsp

Quality and next best move

35/100

Similar option for 500 kcal calories: 37g Cheese, Dry White, Queso Seco

Better swap: Chicken thigh, raw

Looks good for General healthy adult: no obvious logging issue detected.

Target progress657 / 500

Why this score?

Protein Density

26/100

Fiber Density

0/100

Sodium Load

83/100

Sat Fat Load

13/100

Micronutrient Density

41/100

Calorie Density