Calories in 1 cup = 1323.3 kcal | Nutrition

1 cup of Cheese, Dry White, Queso Seco contains 1323.3 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Calories in 1 cup Calculator

1 cup of Cheese, Dry White, Queso Seco contains 1323.3 kcal of calories. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central (FDC ID: 746765).

Result

1 cup Cheese Calories

1323.3 kcal calories

Computed from 97.3 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Calories target to food amount

97.3 g (3.43 oz, 0.41 cups)

Reverse math uses 1360 kcal calories per 100 g from USDA FoodData Central Foundation Foods.

Cheese Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	680	12.3 g	1 g	12.2 g
75 g	75 g	1020	18.4 g	1.6 g	18.2 g
100 g	100 g	1360	24.5 g	2.1 g	24.3 g
150 g	150 g	2040	36.8 g	3.1 g	36.5 g
200 g	200 g	2720	49 g	4.1 g	48.6 g
250 g	250 g	3400	61.3 g	5.2 g	60.8 g

Cheese Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
cup	97.3 g	1323	23.8 g	2 g	23.6 g
RACC	30 g	408	7.4 g	0.6 g	7.3 g

Cheese Calories Range Around 97.3g

Serving	Gram Equivalent	Calories	Calories
50 g	50 g	680	680
75 g	75 g	1020	1020
100 g	100 g	1360	1360
150 g	150 g	2040	2040
200 g	200 g	2720	2720
250 g	250 g	3400	3400

Cheese Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	66.6	1.2 g	0.1 g	1.2 g
1 US tablespoon	14.8 g	201.3	3.6 g	0.3 g	3.6 g
1 US fluid ounce	29.6 g	402.6	7.3 g	0.6 g	7.2 g
1/4 US cup	59.1 g	803.8	14.5 g	1.2 g	14.4 g
1/3 US cup	78.9 g	1073	19.3 g	1.6 g	19.2 g
1/2 US cup	118.3 g	1608.9	29 g	2.4 g	28.7 g
1 US cup	236.6 g	3217.8	58 g	4.9 g	57.5 g
1 US pint	473.2 g	6435.5	115.9 g	9.8 g	115 g
1 US quart	946.4 g	12871	231.9 g	19.6 g	230 g
1 US gallon	3785.4 g	51481.4	927.4 g	78.4 g	919.9 g
100 mL	100 g	1360	24.5 g	2.1 g	24.3 g
1 liter	1000 g	13600	245 g	20.7 g	243 g

Cheese Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	97.3 g	1323.3 kcal	1360 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	24.5 g	1.8 g/100 kcal	49%
Carbs	2.07 g	0.15 g/100 kcal	0.8%
Fat	24.3 g	1.79 g/100 kcal	31.2%
Sodium	1810 mg	133.09 mg/100 kcal	78.7%
Potassium	116 mg	8.53 mg/100 kcal	2.5%
Magnesium	26.7 mg	1.96 mg/100 kcal	6.7%

Cheese Dietary Profile

Keto-compatible: Low in net carbs (2.07g/100g), making it suitable for ketogenic diets.

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	24 g	50 g	48%	Strong contribution
Sodium	1761 mg	2300 mg	77%	Meaningful limit contribution
Potassium	113 mg	4700 mg	2%	Starter contribution
Calcium	643 mg	1300 mg	49%	Strong contribution
Iron	0.2 mg	18 mg	1%	Starter contribution
Saturated fat limit	13.3 g	20 g	67%	Meaningful limit contribution
Cholesterol limit	76 mg	300 mg	25%	Meaningful limit contribution

Smart Calories Substitutes for Cheese

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Milk	2169 g	Dairy	+44.5 g	+0 kcal	-1761 mg
Milk	3781 g	Dairy	+104.7 g	+0 kcal	-1761 mg
Almond milk	10179 g	Dairy	+16.9 g	+0 kcal	-1761 mg
Egg	925 g	Dairy	+92.8 g	+0 kcal	-447 mg
Egg white	2545 g	Dairy	+253.5 g	+0 kcal	-1761 mg
Greek yogurt	2243 g	Dairy	+204.9 g	+0 kcal	-1761 mg

Cheese Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium and compare lower-sodium alternatives if this is a frequent food.	Sodium per 100g is elevated in the USDA nutrient record.
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 (~97.3g): 1323.3 kcal calories. cup is listed by USDA at 97.3g for this food.
RACC (~30g): 408 kcal calories. RACC is listed by USDA at 30g 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 1360 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 3223.2 kcal of calories — computed as 237g ÷ 100 × 1360.

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 37g — calculated as (500 ÷ 1360) × 100 = 37g.

Is Cheese high in calories? Yes, Cheese is high in calories at 1360 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 1360 kcal. For example, 100g of Cheese gives 1360 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 1360 kcal of calories per 100g. Cheese is also keto-friendly, 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 746765. 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" = 97.3 g (cup is listed by USDA at 97.3g 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, Dry White, Queso Seco (FDC ID: 746765).

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.

Calories in 1 cup = 1323.3 kcal | Nutrition

1 cup of Cheese, Dry White, Queso Seco contains 1323.3 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

1,300kcal

•3.43 oz•77% sodium (high)

Safety: 77% sodiumFood fit: 36/100

Best benefits

Protein dense: Useful when building a high-protein meal or snack.

Protein target support: Useful for building a high-protein meal or snack.

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

Smart substitutes

Equivalent portions from local nutrition data.

Chicken breast, cooked

750 g | 5.77 pieces | 2.99 cups

+208.7g protein | -86 kcal | -1206mg sodium

adds 208.7g protein

Turkey breast, roasted

750 g | 3.02 cups

+200.4g protein | -311 kcal | -1761mg sodium

adds 200.4g protein

Beef steak, sirloin, cooked

639 g | 2.55 cups

+161.5g protein | +0 kcal | -1761mg sodium

adds 161.5g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

48%

23.8g

Sodium

77%

1761mg

Fiber

Potassium

113mg

Calcium

49%

643mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

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

Limit if: Limit or choose a lower-sodium swap if you are managing blood pressure, heart-health, kidney guidance, or a sodium-restricted plan.

Method, report, serving, and clinician note+

Goal fit: 265% of 500kcal calories reference target.

Serving reality: 3.43 oz, 0.41 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 746765, deterministic per-100g scaling.|Avoid if milk allergy applies unless clinically cleared.

Nutrition intelligence

Daily safety snapshot

1761mg sodium

77% sodium limit | 67% sat fat | 0% fiber target

Raw/cooked correction

97.3g97.3g

cooked from raw | raw from cooked

Portion meaning

3.43oz

0.41 cups | no piece anchor

3.43 oz0.41 cups6.6 tbsp

Quality and next best move

36/100

Similar for 500kcal: 76g Cheese, Ricot...

Swap: Flour, Corn, Yello...

Watch out: This portion is over 1,200 kcal. Useful for batch cooking, risky for a single-serving entry.

Target progress

1323/500

Why this score?+

Protein Density

82/100

Fiber Density

0/100

Sodium Load

0/100

Sat Fat Load

0/100

Micronutrient Density

86/100

Calorie Density

0/100

Allergen Risk

82/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

1,300kcal

protein

24g

carbs

fat

24g

sodium

1,800mg

potassium

110mg

magnesium

26mg

caffeine

0mg

Source: USDA FoodData Central Foundation Foods|generic|FDC ID: 746765•Energy density: 3218 kcal/cup

Calories in 1 cup Calculator

Result

1 cup Cheese Calories

1323.3 kcal calories

Computed from 97.3 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Calories target to food amount

97.3 g (3.43 oz, 0.41 cups)

Reverse math uses 1360 kcal calories per 100 g from USDA FoodData Central Foundation Foods.

Cheese Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	680	12.3 g	1 g	12.2 g
75 g	75 g	1020	18.4 g	1.6 g	18.2 g
100 g	100 g	1360	24.5 g	2.1 g	24.3 g
150 g	150 g	2040	36.8 g	3.1 g	36.5 g
200 g	200 g	2720	49 g	4.1 g	48.6 g
250 g	250 g	3400	61.3 g	5.2 g	60.8 g

Cheese Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
cup	97.3 g	1323	23.8 g	2 g	23.6 g
RACC	30 g	408	7.4 g	0.6 g	7.3 g

Cheese Calories Range Around 97.3g

Serving	Gram Equivalent	Calories	Calories
50 g	50 g	680	680
75 g	75 g	1020	1020
100 g	100 g	1360	1360
150 g	150 g	2040	2040
200 g	200 g	2720	2720
250 g	250 g	3400	3400

Cheese Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	4.9 g	66.6	1.2 g	0.1 g	1.2 g
1 US tablespoon	14.8 g	201.3	3.6 g	0.3 g	3.6 g
1 US fluid ounce	29.6 g	402.6	7.3 g	0.6 g	7.2 g
1/4 US cup	59.1 g	803.8	14.5 g	1.2 g	14.4 g
1/3 US cup	78.9 g	1073	19.3 g	1.6 g	19.2 g
1/2 US cup	118.3 g	1608.9	29 g	2.4 g	28.7 g
1 US cup	236.6 g	3217.8	58 g	4.9 g	57.5 g
1 US pint	473.2 g	6435.5	115.9 g	9.8 g	115 g
1 US quart	946.4 g	12871	231.9 g	19.6 g	230 g
1 US gallon	3785.4 g	51481.4	927.4 g	78.4 g	919.9 g
100 mL	100 g	1360	24.5 g	2.1 g	24.3 g
1 liter	1000 g	13600	245 g	20.7 g	243 g

Cheese Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	97.3 g	1323.3 kcal	1360 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	24.5 g	1.8 g/100 kcal	49%
Carbs	2.07 g	0.15 g/100 kcal	0.8%
Fat	24.3 g	1.79 g/100 kcal	31.2%
Sodium	1810 mg	133.09 mg/100 kcal	78.7%
Potassium	116 mg	8.53 mg/100 kcal	2.5%
Magnesium	26.7 mg	1.96 mg/100 kcal	6.7%

Cheese Dietary Profile

Keto-compatible: Low in net carbs (2.07g/100g), making it suitable for ketogenic diets.

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	24 g	50 g	48%	Strong contribution
Sodium	1761 mg	2300 mg	77%	Meaningful limit contribution
Potassium	113 mg	4700 mg	2%	Starter contribution
Calcium	643 mg	1300 mg	49%	Strong contribution
Iron	0.2 mg	18 mg	1%	Starter contribution
Saturated fat limit	13.3 g	20 g	67%	Meaningful limit contribution
Cholesterol limit	76 mg	300 mg	25%	Meaningful limit contribution

Smart Calories Substitutes for Cheese

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Milk	2169 g	Dairy	+44.5 g	+0 kcal	-1761 mg
Milk	3781 g	Dairy	+104.7 g	+0 kcal	-1761 mg
Almond milk	10179 g	Dairy	+16.9 g	+0 kcal	-1761 mg
Egg	925 g	Dairy	+92.8 g	+0 kcal	-447 mg
Egg white	2545 g	Dairy	+253.5 g	+0 kcal	-1761 mg
Greek yogurt	2243 g	Dairy	+204.9 g	+0 kcal	-1761 mg

Cheese Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium and compare lower-sodium alternatives if this is a frequent food.	Sodium per 100g is elevated in the USDA nutrient record.
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 (~97.3g): 1323.3 kcal calories. cup is listed by USDA at 97.3g for this food.
RACC (~30g): 408 kcal calories. RACC is listed by USDA at 30g 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 1360 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 3223.2 kcal of calories — computed as 237g ÷ 100 × 1360.

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 37g — calculated as (500 ÷ 1360) × 100 = 37g.

Is Cheese high in calories? Yes, Cheese is high in calories at 1360 kcal per 100g. It ranks among the better sources in its category.

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" = 97.3 g (cup is listed by USDA at 97.3g for this food.)

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, Dry White, Queso Seco (FDC ID: 746765).

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.