Fat in 1 cup = 7.1 g | Nutrition

1 cup of Cheese, Ricotta, Whole Milk contains 7.1 g of fat. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Fat in 1 cup Calculator

1 cup of Cheese, Ricotta, Whole Milk contains 7.1 g of fat. 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: 746766).

Result

1 cup Cheese Fat

7.1 g fat

Computed from 64.6 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Fat target to food amount

64.5 g (2.28 oz, 0.27 cups)

Reverse math uses 11 g fat per 100 g from USDA FoodData Central Foundation Foods.

Cheese Macros by cups

Portion	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
1/4 cups	16.2 g	106.4	1.3 g	1.1 g	1.8 g
1/2 cups	32.3 g	212.2	2.5 g	2.2 g	3.6 g
1 cup	64.6 g	424.4	5 g	4.4 g	7.1 g
1.5 cups	96.9 g	636.6	7.6 g	6.6 g	10.7 g
2 cups	129.2 g	848.8	10.1 g	8.9 g	14.2 g
3 cups	193.8 g	1273.3	15.1 g	13.3 g	21.3 g
50 g	50 g	328.5	3.9 g	3.4 g	5.5 g
75 g	75 g	492.8	5.9 g	5.1 g	8.3 g
100 g	100 g	657	7.8 g	6.9 g	11 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 Fat Range Around cup = 64.6 g

Portion	Gram Equivalent	Fat	Calories
1/4 cups	16.2 g	1.8 g	106
1/2 cups	32.3 g	3.6 g	212
1 cup	64.6 g	7.1 g	424
1.5 cups	96.9 g	10.7 g	637
2 cups	129.2 g	14.2 g	849
3 cups	193.8 g	21.3 g	1273

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	Fat	Concentration
Raw	64.6 g	7.1 g	11 g/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	5 g	50 g	10%	Starter contribution
Sodium	68 mg	2300 mg	3%	Low limit contribution
Potassium	149 mg	4700 mg	3%	Starter contribution
Calcium	145 mg	1300 mg	11%	Starter contribution
Iron	0.1 mg	18 mg	0%	Starter contribution
Saturated fat limit	4.5 g	20 g	23%	Meaningful limit contribution
Cholesterol limit	31 mg	300 mg	10%	Low limit contribution

Smart Fat Substitutes for Cheese

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Cheese	29 g	Dairy	+2.1 g	-27 kcal	+461 mg
Burrito	180 g	Dairy	+8.3 g	-86 kcal	+717 mg
Cottage Cheese	168 g	Dairy	+14.5 g	-251 kcal	+522 mg
Milk	219 g	Dairy	+1.8 g	-291 kcal	-68 mg
Milk	222 g	Dairy	+2.2 g	-291 kcal	+17 mg
Yogurt	159 g	Dairy	+1 g	-301 kcal	-2 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): 7.1 g fat. cup is listed by USDA at 64.6g for this food.
cup (~258g): 28.4 g fat. cup is listed by USDA at 258g for this food.
cup (~129g): 14.2 g fat. cup is listed by USDA at 129g for this food.
RACC (~55g): 6.1 g fat. 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 Fat — Frequently Asked Questions

How much fat is in 100g of Cheese? 100g of Cheese contains 11 g of fat (USDA FoodData Central).

How much fat is in 1 cup of Cheese? One US cup of cheese weighs approximately 237g (density: 1000 kg/m³). That serving contains 26.1 g of fat — computed as 237g ÷ 100 × 11.

How many grams of Cheese do I need to eat to get 20 g of fat? To reach 20 g of fat from Cheese, you need approximately 182g — calculated as (20 ÷ 11) × 100 = 182g.

Is Cheese high in fat? Cheese has a moderate fat content at 11 g per 100g — neither especially high nor low.

What percentage of daily fat does 100g of Cheese provide? 100g of Cheese provides 11 g of fat, which is 14.1% of the reference daily intake (78 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily fat from Cheese alone, you would need ~709g.

What are the most common mistakes when measuring Cheese fat? 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 fat per calorie? Cheese provides 1.67 g of fat per 100 kcal, making it average as a fat-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Cheese fat calculator use? The calculator uses fat = weight in grams / 100 x 11 g. For example, 100g of Cheese gives 11 g of fat. 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 keto or high-fat goals? For keto or high-fat goals, Cheese is a decent option — with 11 g of fat 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.

How to Calculate Cheese Fat

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 fat content for your exact portion.
Compare servings. Use the serving range table below to quickly compare fat across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Cheese Fat 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: fat = (weight_g / 100) × fatPer100g.

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.

Fat in 1 cup = 7.1 g | Nutrition

1 cup of Cheese, Ricotta, Whole Milk contains 7.1 g of fat. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

fat

7.1g

•2.28 oz•3% sodium

Food 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.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

314 g | 1.27 cups

+89g protein | +0 kcal | -68mg sodium

adds 89g protein

Chicken, Breast, Boneless, Skinless, Raw

400 g | 1.69 cups

+85g protein | +0 kcal | +196mg sodium

adds 85g protein

Turkey breast, raw

372 g | 2.07 pieces | 1.5 cups

+83.2g protein | +0 kcal | -68mg sodium

adds 83.2g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

10%

Sodium

68mg

Fiber

Potassium

149mg

Calcium

11%

145mg

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: 24% of 30g fat reference target.

Serving reality: 2.28 oz, 0.27 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

Daily safety snapshot

68mg sodium

3% sodium limit | 23% sat fat | 0% fiber target

Raw/cooked correction

64.6g64.6g

cooked from raw | raw from cooked

Portion meaning

2.28oz

0.27 cups | no piece anchor

2.28 oz0.27 cups4.4 tbsp

Quality and next best move

35/100

Similar for 30g: 83g Heavy whippin...

Swap: Chicken thigh, raw

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

Target progress

7.1/30

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